Call Ben: 626 224-8717


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 (4-4-4-4)

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

Ring Push Ups (4×10-15)

Metcon (Time)

2 Rounds for Total Working Time

400m Run

-Rest 1 minute-

500m Row

-Rest 1 minute-


Glute Smash/Plantar Smash

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