CFGoodLife – CrossFit
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