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
Turkish Get Up (3x(3 each arm))
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
5 Pull Ups
10 Wall Balls (20/14)
20 Double Unders
Rx+
5 Muscle Ups
10 Wall Balls (20/14)
50 Double Unders
Mobility
Shoulder Smash/Overhead Tissue Smash