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

5/7/2014

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

Romanian Deadlift (5-5-5-5-5)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
7 Shoulder-To-Overhead (115/75)
14 Slam Balls (25/20)
21 Sit Ups

Rx+
12 minute AMRAP
7 Shoulder-To-Overhead (155/105)
14 Slam Balls (30/25)
21 Sit Ups

Mobility

Posterior Chain Floss/ Shoulder Capsule Smash

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