WOD

CFM – CrossFit Premium

Metcon

Metcon (AMRAP – Reps)

5 rounds of

1 min of rope jumps (double under) /plate jumps (use a book)

1 min of weighted lunges (any weight)

1 min of plank to pushup

1 min of plank hold

Warm-up

Warm-up (No Measure)

10 neck rotations each direction

10 shoulder blade rotation each direction

10 arm circles each direction

10 cat cow stretch

10 wrist rotation

10 samson streach each side