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
Evil Wheel (3×8)
Hip Extension (3×10)
Metcon (AMRAP – Rounds and Reps)
5minute AMRAP
12 Kettlebell Swings (53/35)
9 Slam Balls (25/20)
6 Pull Ups
-Rest 3 Minutes-
Rx+
5minute AMRAP
12 Kettlebell Swings (70/53)
9 Slam Balls (30/25)
3 Muscle Ups
-Rest 3 minutes-
Metcon (AMRAP – Rounds and Reps)
5minute AMRAP
12 Kettlebell Swings (53/35)
9 Slam Balls (25/20)
6 Pull Ups
Rx+
5minute AMRAP
12 Kettlebell Swings (70/53)
9 Slam Balls (30/25)
3 Muscle Ups
Mobility
Banded Overhead/IT Band Smash
