Forge Fitness – WOD
Warm-up
Warm-up (No Measure)
3 rounds:
3 inchworms
3 alternating cossack squats
3 Russian baby makers
Workout
Metcon (AMRAP – Rounds and Reps)
Rx Bodyweight Option
7 min AMRAP:
7 cross body toe touches
7 air squats
7 push-ups
-Rest 3 min-
7 min AMRAP:
7 body saws
7 wall walks
7 squat jumps
-Rest 3 min-
4 Sets:
8 Floor Press
:30 sec rest
:30 sec Pushups
-OR-
Rx+ Equipment Option
7 min AMRAP:
7 deadlifts
7 front squats
7 STO
-Rest 3 min-
7 min AMRAP:
7 bent over rows
7 hang power cleans
7 thrusters
-Rest 3 min-
D. 4 Sets:
8 Floor Press
:30 sec rest
:30 sec Pushups
(If using barbell Rx is 95/65#)
Score is rounds plus reps combined for the two 7 min AMRAPs. Put number of push-ups in the comments