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
Pull-ups (3×5-10)
Athletes will alternate between sets of Back Squats and Pull Ups. If an athlete can perform 10 unbroken Strict Pull Ups, they are encouraged to begin adding weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
14 Pistols
14 Shoulder-To-Overhead (95/65)
14 Slam Balls (25/20)
Rx+
10 minute AMRAP
14 Pistols
14 Shoulder-To-Overhead (115/75)
14 Slam Balls (30/25)
Mobility
Overhead Tissue Smash/Couch Stretch