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 – Rounds and Reps)
20minute AMRAP
5 Burpee Box Jumps (24/20)
10 Wall Balls (20/14)
200m Run
Mobility
Plantar Smash/Posterior Chain Smash