CFE Wod

WORKOUT OF THE DAY:5.8.18

Warm up: 10 walking lunges with twist, 10 side to side lunges, 10 jump squats, 10 jumping jacks,5 push ups,samson stretch, calf stretch, 10 ankle rotations each way.

Wod: 20 min AMRAP as 200m run, 5 tire flips, 10 box jumps, 15 pushups.

Cool Down: 3x( 16 russian twist on Bosu, 16 slam balls, 16 SLDL, 16 vups) Couch/hamstring stretch.

WORKOUT OF THE DAY:5.10.18

Warm up:  300m row, 10 leg swings fwd and lateral, 10 reverse lunges, 20 jumping jacks, 10 russian baby makers.

Wod: 4RFT as: 25 cal row, 25 KBS 1.5/1, 25 situps, 10 KB thrusters (alternate 5 each arm).

Cool Down: 3x( 12 ab wheel rollouts, 12 glute hip bridges, 1:00 plank hold, 30 banded walk)