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 (10/8/6/4/2)
% for above reps 65/75/80/85/90
Metcon (Time)
100 wall balls for time, each time you break in throwing the ball 10 pull up penalty
15 minute time cap
Scaled version- 10 kettlebell swings
RX+ 150 wall balls, time cap remains the same