CFGoodLife – CrossFit
Warm Up (No Measure)
Warm up
Row 500/run 400
3 rounds:
10 rkbs
10 goblet squats
10 box steps ups
With a band-
hamstring stretch
hip flexor stretch
Then-
banded pass throughs
banded front rack stretch
Back Squat (2X8@65%)
Every 2 mins
Back Squat (2X6@75%)
Every 2 minutes
Metcon (AMRAP – Reps)
EMOM for 14 mins
Minutes 1-7
7 DB box step overs 50/35
Minutes 8-14
accumulate 30 sec bar hang
49 reps for step overs, every 30 sec hold counts as 1 rep. If you do the workout as written score is 56.