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)
2 mins banded hamstring and hip flexor stretch
2 mins banded shoulder stretch
Front Squat (5×3@65% with 3 sec pause at bottom )
Every 2 minutes
Metcon (No Measure)
EMOM for 15 minutes
1- 10 arch/hollow
2- 7 cal bike/ row
3- 2 rope climbs