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 – Reps)
Tabatta:
Sumo Deadlift Hi-Pull (53/35)
Air Squats
Hand Release Push Ups
-Rest 1 minute in between rounds-
Rx+
Tabatta
Sumo Deadlift Hi-Pull (70/53)
Air Squats
Hand Release Push Ups
-Rest 1 minute in between rounds-
Mobility
T-Spine Smash/Lateral Opener