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at CFN looks like...

Warm Up
2-3 rounds

200 m jog
10 lunges w/ hip flexor rainbows
10 S waves (from thoracic flow)
10 m bear crawl
10 m skater hops
Bicep Opener
Tricep Opener

As a group, 2 rounds of

4 elevator push ups
30 flutter kicks
6 squats @ 5050, rest :90

Strength/Skill
A) 4 rounds

4 strict barbell presses, rest :60
2 rope climbs, rest :60

B) 8 RFESS @3010/side x 3 sets, rest :15 between sides/ rest :60 between sets


WOD

For time 

Row 1000 m
75 DU
50 WBs

 

Mobility
Couch Stretch

Upper body with lacrosse ball

 



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