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 (6-6-6)
Add weight each set
strict pull-up (3×5-10)
pull-up with no kip
Metcon (AMRAP – Reps)
3 Rounds for Reps of
1:00 Slam Balls (25/20)
:30 Goblet Squats (53/35)
:30 Kettlebell Swings (53/35)
1:00 Rest
Rx+
3 Rounds for Reps of
1:00 Slam Balls (30/25)
:30 Goblet Squats (70/53)
:30 Kettlebell Swings (70/53)
1:00 Rest
Mobility
Couch Stretch/Quad Smash