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
Back Squat (8-8-8)
Add weight each set
strict pull-up (3×5-10)
pull-up with no kip
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
15 Kettlebell Swings (53/35)
10 Burpee Box Jumps (24/20)
Rx+
8 minute AMRAP
15 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Mobility
Glute Smash with lacross ball/ Posterior Chain Floss