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at CFN looks like...

Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
20 second Squat Hold + 9 Air Squats
10 Russian Twists
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds Butt Kicks
10 Jump Squats
5 Narrow Push-Ups + 5 Wide Push-Ups
400 m run

HIP FLOW


Strength/Skill
Front Squat
4-3-2/4-3-2
*do the 2nd wave heavier than first wave, rest 2 minutes between sets
**take 2-3 sets to warm up 

WOD
15 minute AMRAP

8 pullups
12 push ups
16 sit ups
20 squats
200 m run

Accessory Work
2-3 rounds 

50 m single arm farmer carry/side

Practice handstand negatives



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