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
Split Jerk (2-2-2-2-2)
Metcon (Time)
5 Rounds for Time
20 Russian Kettlebell Swings (70/53)
200m Run
Rx+
5 Rounds for Time
20 Russian Kettlebell Swings (88/70)
200m Run
Mobility
Shoulder Smash/Plantar Smash