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at CFN looks like...

 

Warm Up
2-3 rounds

200 m jog
10 lunges w/ twists
10 Blackburns (from thoracic flow)
10 m bear crawl
10 m skater hops


Shoulder Opener x 2

As a group, 2 rounds of

3 elevator push ups
20 flutter kicks
5 squats @ 5050, rest :90


Strength/Skill
A1) Strict Press - 5 reps x 5 sets, building in weight - rest :60

A2) Bent over DB rows @ 2112 x 6-8 reps x 5 sets - rest :60 



WOD
1 round every 4 minutes

20/15 row cals
30 DU
10 TTB




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