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at CFN looks like...


Warm Up
15 min AMRAP - steady pace

Run 200 m
5 divebombers
10 sit ups
15 squats
:20 pigeon/leg
15 supermans
10 m bear crawl (hips down, torso parallel to the floor)
5 unweighted windmills/side

Then HIP FLOW



Strength/Skill

Back Squats

80% x 3 x 5 sets, rest 2-3 minutes between sets
-Take 3-4 sets to warm up to 80%

 

WOD
20-15-10-5 TTB

*between each set, walking lunges to the garage door, OH plate carry from garage door to Site One and back, walking lunge from the garage door to the rig

 



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