Forge Fitness – WOD
Workout
Metcon (11 Rounds for time)
“LION”
90/70 Calorie Echo Bike
-Rest 3:00-
10 sets
9/7 Calorie Echo Bike
-Rest 1:1 between sets
Target time: 6-8 minutes
Time cap: 10 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Muscle Ups
– 10-12 minutes practice-
Cooldown/Mobility
Metcon (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)