5/31/18 - 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

Back Squat (3xmax reps @65%)

Warm up to 65% of your1 rep max, perform max reps at that weight for 3 rounds. Rest 4 mins between sets. Score is your highest set.

Metcon (Time)

4 rounds for time

Run 400 meters

40 m walking lunge (down and back on rig twice)