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
Back Squat (7×1@90%)
Metcon (Time)
4 Rounds for Time
6 Pull Ups
10 Slam Balls (25/20)
16 Jumping Split Squats
Rx+
4 Rounds for Time
10 Chest-To-Bar Pull Ups
10 Slam Balls (30/25)
20 Jumping Split Squats
Mobility
Glute Smash/Banded Overhead with External Rotation
