Call: Ben: 626 224-8717 or Marc: 626 733-2799

01/05/2015

Main – WOD

View Public Whiteboard

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

Back Squat (7×1@90-95%1)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Thrusters (95/65)

6 Burpees

7 Slam Balls (25/20)

Rx+

8min AMRAP

5 Thrusters (135/95)

6 Bar-Facing Burpees

7 Slam Balls (30//25)

Mobility

Barbell Quad Smash/IT Band Smash

Leave a Reply

*

captcha

Please enter the CAPTCHA text