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 (3xmax reps @65%)
Warm up to 65% of your1 rep max, perform max reps at that weight for 3 rounds. Rest 4 mins between sets. Score is your highest set.
Metcon (Time)
4 rounds for time
Run 400 meters
40 m walking lunge (down and back on rig twice)