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
Triceps

2-3 Rounds
X Band Walk x 10m each direction
Glute Bridges x 10-15
Cuban Press x 10
Strength
A.1: Zercher Carry (4 x 20m )
This will done with the Yokes or the thick barbells. The weight is going to want to pull you forward. Your goal is to keep your chest up as much as possible
A.2: DB Bench Press (4 x 8)
Take a couple set to build to a challenging set of 8. Maintain that weight for 4 sets
Metcon
Metcon (AMRAP - Rounds and Reps)
Fitness & (Performance)
12 min AMRAP
15 RKBS (70/53)
15 Push Ups
200m Run
Scaling/Stimulus
Find a pace for this WOD that you can maintain for 9-10 min and sprint the last 2 min. You are looking for 6+ rounds in this WOD

RKBS
The load is a moderate load that you can get 15 done in no more than 2 sets

Push Ups
This should be done in no more than 3 sets. Scale to knee push Ups