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)
3 mins banded hamstring and hip flexor stretch
Back Squat (1 rep max )
Metcon (Time)
40 cal row
10 sit ups
30 cal row
15 sit ups
20 cal row
30 sit ups
10 cal row
40 sit ups
**optional if you have time after 1 rep max**