Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3xs:
–10/8 Cal Ski Erg or Row
–10 ***Spiderman Lunge + Rotation***
–5/5 ***Lateral Box Step-up***
–10 Alt. ***Kneeling Shoulder Tap***
–10 ***Scap Push-up***
Workout Prime 1x:
–:15sec Hard Ski Erg or Row
–3/3 Alt. DB Box Step Up (workout weight)
–:15sec Hard Ski Erg or Row
–3 Single Arm DB Push Press (right)
–3 Single Arm DB Push Press (left)
Metcon
Metcon (Time)
2 rounds for time of:
20 Ski Erg Calories or row
20 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
20 Ski Erg Calories or row
20 L/20 R Single Arm Dumbbell Push Press, 50/35 lbs
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
***Childs Pose***
–1min Hold
–:30sec Hold to the right
–:30sec Hold to the left
***Thread the Needle***
–:30 each side