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
Back Squat (10-10-10)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
10 Sumo Deadlift Hi-Pulls (53/35)
10 Goblet Squats (53/35)
10 Hand Release Push Ups
Rx+
8 minute AMRAP
10 Sumo Deadlift Hi-Pull (70/53)
10 Goblet Squats (70/53)
10 Hand Release Push Ups
Mobility
Lateral Opener/IT Band Smash