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
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 Front Squat (3X5 )
Warm up your pause squat then work to a heavy set of 5 over 3 sets with a 3 second pause. Record your heaviest weight lifted.