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at CFN looks like...


Warm Up
10 MINUTES STEADY

20 jumping jacks
10 good mornings
10 scorpions
20 flutter kicks + :15 hollow body hold
Step over the fence back/Ostrich walk down

Down Dog Series as a group

Strength/Skill
Deadlift
4 reps x 5 working sets @ 70-80% 1 RM

-warm up with 3-4 sets


WOD
7 minute AMRAP

10 push ups
20 alt. lunges
30 DU

REST 2 minutes

7 minute AMRAP

2 wall walks
8 step down box jumps
15 v ups


REST 2 minutes

7 minute AMRAP

15 KBS
10 renegade rows 
5 burpee broad jumps

 



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