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
Turkish Get Up (3x3each arm)
Metcon (Time)
4 Rounds for Time
500m Row
8 Burpee Step Ups (24/20) (alternating)
Rx+
4 Rounds for Time
500m Row
10 Burpee Box Jumps (24/20)
Mobility
IT Band Smash/Banded Sink