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
Front Squat (Dynamic Effort, 10×2@60%, every :30 for 5 minutes)
Metcon (Time)
4 Rounds for Total Working Time
500m Row
10 Burpee Box Jumps (24/20)
-Rest 1 minute in between rounds-
Rx+
4 Rounds for Total Working Time
500m Row
15 Burpee Box Jumps (24/20)
-Rest 1 minute in between rounds-
Mobility
IT Band Smash/T-Spine Smash
