4/21/2017 - CrossFit Good Life
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CFGoodLife – CrossFit

Warm-up (No Measure)

500 meter row

15 air squats

Lat stretch on rig

Pec stretch on rig

Front rack stretch with band

Banded hip stretching- spiderman lunge (in and out, push knee out, pigeon)

30 sec wrist prep all directions

30 sec cobra stretch

Front Squat (10×1@90%)

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

Metcon (No Measure)

Tabata 12 mins

Russian twists 20/14


Plank knee to elbow