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 (5×3@75% )
3 second pause at the bottom
Metcon (AMRAP – Rounds and Reps)
7 min amrap
35 double unders
11 thrusters 95/65
7 burpee box jumps
DB thrusters 50/35 RX+