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
Split Jerk (2-2-2-2-2)
Metcon (Time)
4 Rounds for Time
12 Kettlebell Swings (53/35)
12 Hand Release Push Ups
24 Double Unders
Rx+
4 Rounds for Time
15 Kettlebell Swings (70/53)
15 Hand Release Push Ups
50 Double Unders
Mobility
Lateral Opener/Shoulder Smash
