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
Ring Dips (10 minute Volume)
Metcon (Time)
@ minute 11:00 begin
3 Rounds for time of
12 Goblet Lunges (53/35)
12 Kettlebell Swings (53/35)
24 Double Unders
Rx+
3 Rounds for time of
12 Goblet Lunges (70/53)
12 Kettlebell Swings (70/53)
48 Double Unders
Mobility
Banded Sink/Kettlebell Ankle Mobility