7/3/18 - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com


CFGoodLife – CrossFit

View Public Whiteboard

Warm-up for squats (No Measure)

50 Jumping Jacks

15 Air Squats

15 Leg Kicks (forward and side)

Couch (both sides)

Wall squat on floor

Pigeon (both sides)

2 mins banded hamstring

2 mins banded shoulder stretch

Hip flow – 10 reps each

Side to sides

Leg cross over

Side to side to to hip extend

Bottom squat knee touches

Bottom squat reaches

Toes to squat

Back Squat (3×8@65%)

Every 4 minutes, between sets perform 20 back rack walking lunge steps 95/65

RX: Metcon (Time)

250 double unders

(3:1 singles)

SC: Metcon (Time)

100 double unders
For those new to double unders