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
Overhead Squat (2-2-2-2)
Metcon (Time)
3 Rounds for Time of
15 Calorie Row
10 Step-Down Box Jumps (24/20)
15 Sit Ups
Rx+
3 Rounds for Time of
15 Calorie Row
15 Step-Down Box Jumps (24/20)
15 GHD Sit Ups
Mobility
Posterior Chain Floss/T-Spine Smash
