Due to the stomach bug sweeping through the CFS staff, mobility is canceled for tonight. Sorry for the inconvenience 🙁
Warm-up
2 Rounds
:40 on/:20 off
-Ski Erg
-Assault Bike
-Burpees
*Perform 2 consecutive rounds at 1 station before rotating
Skill
Ball Up
Skin the Cat
Midline
2 Rounds
30s Work:10s Rest
1. Plank
2. Hollow Rocks
3. Side Plank Raises R Side
4. Side Plank Raises L Side
ADV – Forearm on medicine ball for hip raises and plank
WOD
4 Rounds
1 Minute Work: 20 Seconds Rest & Rotate
1. Ski Erg
2. Burpee
3. Bike
4. Wallballs
5. Pull-ups
*Open Athletes complete strict pull-ups
Extra Work
Back Squat
3-3-3-3-3
-Between sets complete 5/3 strict muscle-ups. If you are unable to complete on your own, have a friend assist your feet.