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 (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Wall Balls (20/14)
10 Lateral Box Jumps (20)
20 Double Unders
Rx+
10 minute AMRAP
10 Wall Balls (20/14)
10 Lateral Box Jumps (20)
40 Double Unders
Mobility
Banded Overhead with External Rotation/Kettlebell Ankle Mobility