Main – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Dynamic Effort Back Squat (8×2@65%, every :30 for 4 minutes)
Metcon (Time)
4 Rounds for Time
12 Goblet Lunges (53/35, step back)
12 Slam Balls (25/20)
12 Toes-To-Bar
Rx+
4 Rounds for Time
18 Goblet Lunges (53/35, step back)
18 Slam Balls (25/20)
18 Toes-To-Bar
Mobility
Glute Smash/IT Band Smash
