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 (8-8-8)
Add weight each set
Gymnastics
Pull-ups
Athletes will perform 5-10 Pull Ups, if 10 Strict Pull Ups can be performed athletes are encouraged to add weight
Metcon
Metcon (Time)
2 Rounds for Time of:
30 Kettlebell Swings (53/35)
800m Run
Rx+
2 Rounds for Time of:
30 Kettlebell Swings (70/53)
800m Run
Mobility
Plantar Smash/Posterior Chain Floss