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
V-ups
Plank knee to elbow