CFGoodLife – CrossFit
Warm-up (No Measure)
Length of rig
High knees
Butt Kickers
Knee pulls
Ankle pulls
Side to side lunge
Toe touches
30 sec hamstring stretch each side
30 sec calf stretch each side
10 box step ups
1-100 meter run 60%
1-100 meter run 70%
1-100 run 80%
Metcon (AMRAP – Reps)
9 rounds
Every 90 seconds
Run 200 meters
Max box jumps
Rest 1 minute between rounds
*only count box jumps