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

06/11/2014

Main – WOD

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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

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