17/6 CF Lund Home WOD
Minimal Equipment / No-Gear
Warmup
A: Mobility – hip opener
1min couchstretch per side
1min pigeon pose per side
1min straddle stretch

B: General Warmup
2 rounds of:
20 Jumping Jacks
10 reps T-spine opener quadrupled per each side

2 rounds of:
20 grasshoppers
10 KB/DB swings

Strength
EMOM 12
Min 1: Between Chair Dips 8-15 reps
Min 2: Squat jumps, 10-15 reps
Min 3: Pike-ups 15-20s of work

Conditioning
Amrap 15
40 Ground to overhead with an odd object
40 Goblet squats with an odd object
40 Lateral Burpees