CFGoodLife – CrossFit
Warm-up for squats (No Measure)
50 Jumping Jacks
15 Air Squats
15 Leg Kicks (forward and side)
Couch (both sides)
Wall squat on floor
Pigeon (both sides)
2 mins banded hamstring
2 mins banded shoulder stretch
Hip flow – 10 reps each
Side to sides
Leg cross over
Side to side to to hip extend
Bottom squat knee touches
Bottom squat reaches
Toes to squat
Paused Back Squat (3X5 pause reps 3 sec at the bottom)
Increase weight each set to reach a pause 5 RM
Metcon (Time)
20-10
Front Squats
Push Jerk
Must use 1 Bar
50% of Push Jerk 1 rep