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 (Time)
3 Rounds for Time
500m Row
10 Toes-To-Bar
20 Double Unders
Rx+
3 Rounds for Time
500m Row
20 Toes-To-Bar
40 Double Unders
Mobility
Kettlebell Ankle Mobility/Hip External Rotation
