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
Pistols (10 minute Volume)
Metcon (Time)
3 Rounds for Time of
500m Row
30 Double Unders (60 singles)
30 Sit Ups
Rx+
3 Rounds for Time of
500m Row
75 Double Unders
25 GHD Sit Ups
Mobility
Kettlebell Ankle Mobility/Olympic Wall Squat w/ External Rotation Bias