5/11/2018 - CrossFit Good Life
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CFGoodLife – CrossFit

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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)


Front Squats

Push Jerk

Must use 1 Bar
50% of Push Jerk 1 rep

Push Jerk (for push jerk reference )