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
Pistols (10 minute Volume)
Metcon (AMRAP – Rounds and Reps)
@11:00 begin:
10 minute AMRAP
10 Med Ball Cleans (20/14)
15 Kettlebell Swings (53/35)
25 Double Unders
Rx+
10 minute AMRAP
10 Med Ball Cleans (20/14)
15 Kettlebell Swings (70/53)
45 Double Unders
Mobility
Posterior Chain Floss/Olympic Wall Squat