TFL CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

W/ a Buddy

Split reps – AMRAP 20:00:

36/28 cal row (32 co-ed)

24 Box Jump overs

12 Hand-stand push ups (strict)

Mobility

15:00 Mobility

2:00 Banded Lat Stretch (1:00/side)

2:00 Thread the needle (1:00/side)

3:00 Pigeon (1:30/side)

1:30 Cobra

1:30 Butterfly

2:00 Banded Tricep (1:00/side)

1:00 Legs on wall L-stretch + 1:00 Legs on wall straddle