Forge Fitness – WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
5 Back Squats (empty bar (build across)
10-second Hollow Hold
10 Walking lunge Steps
5 Low Box Jumps
2. Workout Prep
2 sets
2 Back Squats (build in weight)
4 Walking Lunge steps
1 Box Jump (build in height)
Workout
Fairy Bread (Time)
Freedom (RX’d)
3 rounds
10 Back Squats (205/135)
100ft Walking Lunge
10 Box Jumps (30/24)
(KG conv: 93/61)
Independence
3 rounds
10 Back Squats (165/115)
100ft Walking Lunge
10 Box Jumps (24/20)
(KG conv: 75/52)
Liberty
3 rounds
10 Back Squats (light)
50ft Walking Lunge
10 Box Step Ups (20/16)
Target time: 7-9 minutes
Time cap: 12 minutes
Strength/Accessory
Mayhem Mini-Pump – Upper Body Posterior (Checkmark)
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)