Main – WOD
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
Back Squat (5-5-5)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
15 Kettlebell Swings (53/35)
10 Burpee Lateral Over-the-Box Jumps (20″)
Rx+
12 minute AMRAP
15 Kettlebell Swings (70/53)
10 Burpee Lateral Over-the-Box Jumps (20″)
Mobility
Overhead w/External Rotation/Couch Stretch