4/17/2017 - CrossFit Good Life
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4/17/2017

CFGoodLife – CrossFit

Warm-up (No Measure)

300 meter run or 400 meter row

round 1/round 2

15 air squats /15 pvc overhead squats

10 pvc pass throughs/ 10 pvc snatch balance

10 sit ups/5 toes to bar

30 sec pigeon pose each side

30 sec hamstring stretch each side

30 sec tree pose each side

30 sec hip flexor stretch

take 10 mins to warm up to your 90% back squat

Back Squat (10X1@90%)

Warm up to 90% then EMOM for 10 minutes perform 1 squat. You WILL NOT increase weight over sets.

RX: Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 power snatch 105/75

10 overhead squats 105/75

10 toes to bar

SC: Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 kettle bell swings 53/35

10 goblet squats 53/35

10 ab mat sit ups