Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
6xs Jump Rope (any variation):
–:20 ON
–:10 OFF
2-3xs:
–10ea ***Lying Leg Swing***
–5ea ***Lying Leg Crossover***
–5 ***Roll Over V-sit***
–6/6 ***Windmill***
–4 Box Jump (Step down)
Metcon
Metcon (Time)
Murph Prep
21-18-15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Burpee
Air Squat
Goal: sub 15 mins
Wear a weight vest, 20/14 lbs.
Cool Down
Metcon (No Measure)
***Forward Fold***:
–2-3min
***Lying Thoracic Stretch***:
–1min each