CFGoodLife – CrossFit
Luke Warm Up 2 (No Measure)
Quad Pull 20 Sec/side
Knee Pull 20 Sec/side
Warrior Lunge with twist 6-8
Leg Kicks 10/ side
Glute Bridge 10
Glute Bridge single leg 10/side
Russian baby maker 10
Cat/Cow 10
Thor twist 10/side
Trunk twist 10/side
Front Squat (3x max reps at 65% )
Perform as many reps as possible at 65%, rest 4 minutes then repeat 2 more times. Record your highest set.
Metcon (Time)
For time:
Run, 400 m
20 Burpees
Run, 400 m
19 Burpees
Run, 400 m
18 Burpees
Run, 400 m
17 Burpees
Run, 400 m
16 Burpees
Run, 400 m
15 Burpees
Run, 400 m
14 Burpees
Run, 400 m
13 Burpees
Run, 400 m
12 Burpees
Run, 400 m
11 Burpees
Run, 400 m
10 Burpees
Run, 400 m
9 Burpees
Run, 400 m
8 Burpees
Run, 400 m
7 Burpees
Run, 400 m
6 Burpees
Run, 400 m
5 Burpees
Run, 400 m
4 Burpees
Run, 400 m
3 Burpees
Run, 400 m
2 Burpees
Run, 400 m
1 Burpee