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
Front Squat (8-8-8)
Add weight each set, rest 90 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
14 Calorie Row
12 Kettlebell Squat Cleans (Alternating) (53/35)
10 Handstand Push Ups
Rx+
12 minute AMRAP
14 Calorie Row
12 Kettlebell Squat Cleans (Alternating) (70/53)
10 Handstand Push Ups
Mobility
Glute Smash/Posterior Chain Floss
