06/13/2014

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

Front Squat (5-5-5)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP
5 Pull Ups
10 Wall Balls (20/14)
15 Step-Down Box Jumps (24/20)

Rx+
15 minute AMRAP
5 Muscle Ups
10 Wall Balls (20/14)
15 Step-Down Box Jumps (24/20)

Mobility

IT Band Smash/Sleeper Stretch