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
Overhead Squat (5-5-5-5)
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
5 Thruster (95/65)
10 Front Rack Lunges (95/65)
15 Sit Ups
Rx+
10 minute AMRAP
5 Thruster (115/75)
10 Front Rack Lunges (115/75)
15 GHD Sit ups
Mobility
Shoulder Capsule Smash/Barbell Quad Smash