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
Romanian Deadlift (3-3-3-3-3)
Barbell movement consisting of isolated hip extension with a constant angle of the knee.
Ring Push Ups (5×5-10)
Metcon (AMRAP – Reps)
4 Rounds for Reps of
1:00 Jumping Split Squat
1:00 Slam Balls (25/20)
1:00 Rest
Rx+
4 Rounds for Reps of
1:00 Jumping Split Squat (45/33)
1:00 Slam Ball (30/25)
1:00 Rest
Mobility
Posterior Chain Floss/Olympic Wall Squat
