Call: Ben: 626 224-8717 or Marc: 626 733-2799

09/17/2014

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 (Time)

4 Rounds for time of
10 Wall Balls (20/14)
15 Sit Ups
25 Double Unders

Rx+
4 Rounds for time of
10 Wall Balls (20/14, 12′ Target)
15 GHD Sit Ups
50 Double Unders

Mobility

Posterior Chain Floss/Hip External Rotation

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