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
Warm-up (No Measure)
Banded shoulder mobility
15 pvc pass throughs
10 pvc air squats
Overhead Squat (1 rep heavy in 20 minutes )
Metcon (Time)
500 meter row
100 double unders
50 sit ups
300 meter run
50 sit ups
100 double unders
500 meter row
RX+ GHD sit ups
25 minute time cap