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
Front Squat (8-8-8)
Add weight each set, rest 90 seconds between each set
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
6 Pull Ups
12 Wall Balls (20/14)
15 Step Down Box Jumps (24/20)
Rx+
14 minute AMRAP
6 Chest-To-Bar Pull Ups
12 Wall Balls (20/14)
15 Step Down Box Jumps (24/20)
Mobility
I.T. Band Smash/Overhead with External Rotation Bias
