CFGoodLife – CrossFit
Warm-up for squats (No Measure)
300 meter run
15 Air Squats
15 Leg Kicks (forward and side)
Sampson (both sides)
Pigeon (both sides)
Banded hamstring
Banded hip flexor
Back Squat (Complete 2 warm up sets, then 5X10 increasing wt)
Metcon (AMRAP – Reps)
AMRAP 15 Min
Teams of 3
200 M farmers carry 53/35
WB 20/14
Row for Calories
Your pacer is the person completing the farmers carry. Your score is the combined number of WB and Calories.