THURSDAY // 12.16.2021

CFW WOD

(1) WOD
AMRAP 20
Choose your own adventure (reps, order, sets etc)

Calorie Row OR Bike
Alternating Front Lunges
Ring Pull-ups
Side Plank Hip Raises
Wallballs (any weight)
Push-ups
Weighted Glute Bridges
Burpees
Hollow Rocks

Note: The goal of todays workout is to promote recovery by going at a 6-7/10 pace. Avoid working towards muscle-fatigue if recovery is your focus today. If you are trying to maximize your work, focus on a rep range for each movement that is challenging but not causing you to take long breaks.