Forge Fitness – WOD
Workout
Metcon (Time)
“Gomez Addams”
150 Wall Balls (20/14) (10’/9’)
300 Double Unders
30 Muscle Ups (Or 60 Chest to Bar)
** Partition as desired **
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)