09/03/2014

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

Romanian Deadlift (5-5-5)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Ring Push Ups (3×5-15)

Metcon (AMRAP – Reps)

4 Rounds for Reps of
1:00 Goblet Squats (53/35)
1:00 Slam Balls (25/20)
1:00 Rest

Rx+
4 Rounds for Reps of
1:00 Goblet Squats (70/53)
1:00 Slam Balls (30/25)
1:00 Rest

Mobility

T-Spine Smash/Couch Stretch