07/31/2014

Main – WOD

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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