Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
2 rounds:
20 high knees
10 squat tuck jumps
5 up downs
Workout
Metcon (AMRAP – Reps)
3 rounds:
In a 2 min window:
200m run
Max rep alternating lunges*
-Rest 1 min-
In a 2 min window:
200m run
Max reps lateral lunges*
-Rest 1 min-
*Equipment option is to do the lunges with a weight, goblet style
Score is total lunges completed in the 18 min workout.
Skill
Metcon (No Measure)
2 rounds:
:60 sec prone plank
:30 sec right side plank
:30 sec left side plank
Finisher
Metcon (No Measure)
10 min: handstand work/ overhead capacity:
Shoulder touches
Wall walks
Nose to wall
HS walk
Obstacle HS walk