CFTR MOBILITY
WARM UP
coaches choice
WOD A
30 min to find your
heaviest 10 rep back sq
WOD B
5- 3min amraps
9-pull ups
7-box jumps (24/20)
5-thrusters (95-65)
1 min rest between
WOD C
5rds
20-swing to ring row
15-paralette shoot throughs
10-C2B
*advanced would be paralette
swing throughs
WARM UP
coaches choice
WOD A
30 min to find your
heaviest 10 rep back sq
WOD B
5- 3min amraps
9-pull ups
7-box jumps (24/20)
5-thrusters (95-65)
1 min rest between
WOD C
5rds
20-swing to ring row
15-paralette shoot throughs
10-C2B
*advanced would be paralette
swing throughs
eXpress WOD
eXpress MOBILITY
eXpress WARM UP
WOD
500m row
50 cal A/D
400m row
40 cal A/D
300m row
30 cal A/D
200m row
20 cal A/D
Then
20 Kb goblet grip thrusters (53- 35)
*time stops when thrusters are done
eXpress WARM UP
WOD
500m row
50 cal A/D
400m row
40 cal A/D
300m row
30 cal A/D
200m row
20 cal A/D
Then
20 Kb goblet grip thrusters (53- 35)
*time stops when thrusters are done
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