Main – WOD
Warm-up
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
Weightlifting
Back Squat (10-10-10)
Add weight each set
Gymnastics
Pull-ups
Athletes will alternate between sets of Back Squats and Pull Ups. Athletes are encouraged to add weight to pull ups.
Metcon
Metcon (AMRAP – Reps)
3 Rounds for Reps of:
1:00 Lateral Over-the-Box Jumps (20″)
:30 Goblet Squats (53/35)
:30 Kettlebell Swings (53/35)
Rest 1 minute
Rx+
3 Rounds for Reps of:
1:00 Lateral Over-the-Box Jumps (20″)
:30 Goblet Squats (70/53)
:30 Kettlebell Swings (70/53)
Rest 1 minute
Mobility
I.T. Band Smash/Quad Smash with Foam Roller
