Call: Ben: 626 224-8717 or Marc: 626 733-2799

05/02/2014

Main – WOD

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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

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