CFNH WOD
Early Bird Mobility Work
Metcon (No Measure)
If you are arrive early these are some great movements to prep you for today's WOD

Foam Roll
Calves
T Spine
Lats
Quads

2-3 Rounds
X Band Walk x 10m each direction
Band Pull-aparts x 15
Crossover Symmetry Y x 10
Strength
A. 1: Sled Push (Build up to a max load. 20m + Rest 20 sec + 20m)
A.2: Hammer Curls (4 x 10)
A.3: DB Skull Crushers (4 x 10)
Metcon
Metcon (Time)
*Fitness & (Performance)*
For Time: 10 min Cap
400m Run
70 Wall Balls 16/10 (20/14)
400m Run
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