Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
1 time through:
:60 sec high knees
10 bird dogs
:60 sec Sampson stretch (:30 each)
10 Russian baby makers
:60 sec alternating plank shoulder touches
Skill
Metcon (No Measure)
Complete 4 sets:
:60 sec wide/sumo stance air squats
:60 sec superman hold
:60 sec reverse snow angels
Rest :60 sec
Workout
BW: Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
30 Russian twists
12 alternating jumping lunges
9 bodyweight hip bridges
6 burpees
Score is rounds plus reps
KB/DB: Metcon (Time)
Complete 4 Sets:
12 DB deadlifts
12 wall balls
Record equipment used in comments
Finisher
Metcon (No Measure)
Complete 4 Sets:
8 object elbow to knees sit-ups
Rest :20 sec
-Or-
Complete 4 Sets:
8 weighted sit-ups
-Rest :20 sec-
8 reverse fly (use canned food or something light)
-Rest :20 sec-
Limited Equipment Workout
Metcon (No Measure)
Accumulate:
60 goblet walking lunges
60 hip thrust with KB/DB
60 single arm strict press
Divide However