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
Push Jerk (3-3-3-3-3)
Metcon (AMRAP – Reps)
4 Rounds for Reps of
1:00 Russian Kettlebell Swing (70/53)
1:00 Burpees
1:00 Slam Balls (25/20)
1:00 Rest
Rx+
4 Rounds for Reps of
1:00 Russian Kettlebell Swings (88/70)
1:00 Target Burpees (6″)
1:00 Slam Balls (30/25)
1:00 Rest
Mobility
Shoulder Smash/Banded Overhead
