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 (2-2-2-2-2)
Metcon (AMRAP – Reps)
3 Rounds for Reps of
1:00 Slam Balls (25/20)
1:00 Toes-To-Bar
1:00 Wall Balls (20/14)
1:00 Rest
Rx+
3 Rounds for Reps of
1:00 Slam Balls (30/25)
1:00 Toes-To-Bar
1:00 Wall Balls (20/14, 12′)
1:00 Rest
Mobility
Posterior Chain Smash/Couch Stretch