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)
4 Rounds for Time of
500m Row
15 Hand Release Push Ups
25 Double Unders
Rx+
4 Rounds for Time of
500m Row
15 Handstand Push Ups
50 Double Unders
Mobility
Lateral Opener/Kettlebell Ankle Mobility
