Forge Fitness – WOD
Workout
Metcon (Checkmark)
“Spider Roll”
Every minute (20:00)
200m/175m Row
Target time each set: 38-45 seconds
Time cap each set: 50 seconds
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up):
Ring Transitions
– 10-12 minutes to practice –
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)