Forge Fitness – WOD
Workout
Metcon (3 Rounds for time)
“Cherry Pie”
3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-
*Females Calories: 16-12-8
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Cooldown
Metcon (Checkmark)
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)
[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)