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

09/19/2014

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

Front Squat (5-5-5)

Metcon (AMRAP – Reps)

4 x 3 minute Rounds for Reps of
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
Max Effort Calorie Row in remaining time
Rest 2 minutes in between Rounds

Rx+
4 x 3 minute Rounds for Reps of
3 Muscle Ups
10 Hand Release Push Ups
15 Air Squats
3 Muscle Ups
10 Hand Release Push Ups
15 Air Squats
Max Effort Calorie Row in remaining time
Rest 2 minutes in between rounds

Mobility

Banded Overhead/Couch Stretch

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