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
Overhead Squat (5-5-5-5-5)
Rest 90 seconds in between sets
Metcon
Metcon (Time)
3 Rounds for time of:
500m Row
12 Lateral Step Ups (Right leg) (24/20)
12 Lateral Step Ups (Left leg) (24/20)
8 Kettlebell Push Press (Right arm) (53/35)
8 Kettlebell Push Press (Left Arm) (53/35)
Mobility
Shoulder Smash/Banded Sink
