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
Handstand Push-ups (12 minute Volume/Skill Work)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
5 Shoulder-To-Overhead (115/75)
10 Lunges
15 Sit Ups
Rx+
15 minute AMRAP
5 Shoulder-To-Overhead (155/105)
10 Lunges
15 GHD Sit Ups
Mobility
Shoulder Smash/Banded Overhead with External Rotation