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
Evil Wheel (3×8)
Hip Extension (3×10)
Metcon (AMRAP – Rounds and Reps)
20minute AMRAP
15 Hand Release Push Ups
20 Lunges
250m Row
Rx+
20minute AMRAP
15 Hand Release Push Ups
20 Jumping Split Squats
250m Row
Mobility
Lateral Opener/Posterior Chain Floss
