Tuesday 4-8

Main – WOD

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Warm-up

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

Weightlifting

A: Back Squat (10-10-10)

Gymnastics

B: strict pull-up (3X5-10)

pull-up with no kip
5-10 pull-ups

Metcon

Metcon (AMRAP – Rounds)

12 minute AMRAP of
21 Double unders
15 Wall balls(20/14)
9 Box Jumps(24/20)