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
Ring Dips (10 minute Ring Dip Volume)
Start Volume@1:00, begin Metcon@11:00
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP
15 Sumo Deadlift Hi-Pulls (53/35)
20 Sit Ups
25 Double Unders (50 singles)
Rx+
5 minute AMRAP
15 Sumo Deadlift Hi-Pulls (70/53)
15 GHD Sit ups
30 Double Unders
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP
15 Sumo Deadlift Hi-Pulls (53/35)
20 Sit Ups
25 Double Unders (50 singles)
Rx+
15 Sumo Deadlift Hi-Pulls (70/53)
15 GHD Sit Ups
30 Double Unders
Mobility
Banded Sink/Barbell Calf Smash