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
Push Press (3-3-3-3-3)
Metcon (Time)
3 Rounds for Total Working Time of
10 Toes-To-Bar
15 Goblet Squats (53/35)
800m Run
-Rest 2 minutes in between Rounds-
Rx+
3 Rounds for Total Working Time of
15 Toes-To-Bar
15 Goblet Squats (70/53)
800m Run
-Rest 2 minutes in between Rounds-
Mobility
Plantar Smash/Quad Smash