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 (AMRAP – Reps)
4 Rounds for Reps of
1:00 Step Down Box Jumps (24/20)
1:00 Lunges
1:00 Hand Release Push Ups
1:00 Rest
Rx+
4 Rounds for
1:00 Step Down Box Jumps (24/20)
1:00 Jumping Split Squats
1:00 Handstand Push Ups
1:00 Rest
Mobility
Lateral Opener/Posterior Chain Smash