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
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