Call: Ben: 626 224-8717 or Marc: 626 733-2799

5/28/2014

Main – WOD

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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)

For Total Reps:
2 Rounds for Reps of
1:00 Kettlebell Swing (53/35)
1:00 Sit Up
-then-
1:00 Rest
-then-
Max Effort Calorie Row in 3:00

Rx+
For Total Reps:
2 Rounds for Reps of
1:00 Kettlebell Swings (70/53)
1:00 GHD Sit Ups
-then-
1:00 Rest
-then-
Max Effort Calorie Row in 3:00

Mobility

T-Spine Smash/IT Band Smash

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