28/6 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

Conditioning
Regionals 9.1 Workouts
AMRAP in 12 minutes
5 Pull-Ups
10 Burpees
15 Kettlebell Swings (24/16 kg)
20 Double-Unders

Adaptations:
Pullups: table rows or ring rows
KB swings: DB swings or swings with a loaded rucksack
Double Unders: Singleunders (2x reps), or Mounatin climbers