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at CFN looks like...

Warm Up
3 - 5 minute stations

Station 1: AB/Row/ Jump Rope

Station 2: AMRAP - steady pace
15 squats
10 light DB rows
10 m bear crawl 
10 light DB presses
10 lunges

Station 3: Bulletproof Shoulders
Strength/Skill
Split Jerk Progression

- Dip drills on the wall
- 2 sets of 3 push presses
- 2 sets of 3 push jerks
- Foot work drills
- 2 sets of 3 press into split
- Practice split jerks (hold the split position for 3 seconds)


WOD
15 minute AMRAP

2 step down box jumps (24/20)
2 DB push presses (50/35)
2 pull ups
200 m run
*add 2 reps to all movements at each round, 2-4-6-8 etc



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