(Mobility/Fun/Other Skill/Short Metcon)

Mobility:
2 Rounds of...
5 KB Windmills (R)
5 KB Windmills (L)

Warm-up:
2 Rounds of
1 Min Jump Rope
10 Hanging Shrugs
10 Cossack Squats
10 Bear Crawl Touches
10 Russian Lunges
200m Row

Skill:
Turkish Get-up
6 Minutes of TGUs - Alternate Arms
AHAP
NOTE: You should have plenty of time in the class to do a full overview of the TGU and then allow for practice, troubleshooting and weight build-up before you get to the 6 minute timed piece.

Workout:
CF 2016 Team Series Workout #3
Teams of 2:
5 Minutes Max Calorie Row
5 Minutes Max Push Presses (115/80)

Score Total Cals and Total Reps

NOTE: Video for full description of workout here. We are running it just in pairs. meaning it will take only 10 minutes. If you have an odd number of people you can add a rower and an extra bar and have two people working at a time, alternating with the individual person.