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
Deadlift (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
10 Goblet Squats (53/35)
15 Kettlebell Swings (53/35)
20 Double Unders
Rx+
10minute AMRAP
10 Goblet Squats (70/53)
15 Kettlebell Swings (70/53)
40 Double Unders
Mobility
Posterior Chain Smash/Barbell Calf Smash
