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at CFN looks like...

Warm Up
5 minutes - row/bike/jump rope

2 rounds

30 side to side bounding hops (single leg or double)
20 PVC good mornings
Inchworm down/ perfect bear crawl back
10 windshield wipers
Ostrich walk down/lizard walk back

Spealler as a group

Rock, Paper, Scissors....

Strength/Skill
Every :75 x 8 rounds

6-8 shoulder to overhead
*must be cleaned from the ground

WOD
For time

100 row cal 
100 DB lunges
100 KBS
100 tuck ups
100 DU

Mobility
With any remaining time, HANDLE YOUR MOBILITY!



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