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
Handstand Push-ups (12 minute Volume)
Metcon (Time)
For Time:
4 Rounds of
10 Goblet Squats (53/35)
15 Kettlebell Swings (53/35)
10 Step-Down Box Jumps (24/20)
-then-
1000m Row
Rx+
For Time:
4 Rounds of
10 Goblet Squats (70/53)
15 Kettlebell Swings (70/53)
10 Step-Down Box Jumps (24/20)
-then-
1000m Row
Mobility
Olympic Wall Squat with External Rotation/ IT Band Smash