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
Romanian Deadlift (3-3-3-3)
Barbell movement consisting of isolated hip extension with a constant angle of the knee.
Ring Dips (4×5-10)
Metcon (AMRAP – Rounds and Reps)
8minute AMRAP
5 Thrusters (95/65)
10 Slam Balls (25/20)
Rx+
8minute AMRAP
5 Thrusters (115/75)
10 Slam Balls (30/25)
Mobility
Couch Stretch/Posterior Chain Floss
