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
Strict Press (5-5-5-5)
Metcon (Time)
4 Rounds for Total Working Time of
5 Pull Ups
10 Step Down Box Jumps (24/20)
400m Run
-Rest 1 minute in between Rounds-
Rx+
4 Rounds for Total Working Time of
10 Chest-To-Bar Pull Ups
15 Step Down Box Jumps (24/20)
400m Run
-Rest 1 minute in between Rounds-
Mobility
Banded Overhead with External Rotation/Plantar Smash
