Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run

–3-5min @ easy pace

@@1x:

–10ea ***Lying Leg Swing***

–10ea ***Lying Leg Crossover***

–5 ***Roll Over V-Sit***

–5ea ***High Knee Tuck + Lunge & Rotate***

@@2xs:

–10 ***Straight Leg Sit-up***

–10 Romanian Deadlift

–10 Bent Over Row

–3-5 Strict Pull-up or Ring Row

@@Workout Prime 1x:

–6 ***Kip Swing***

–4 T2B or Kipping Knee Raise

–6 Deadlift @ light to moderate load

–1 Rope Climb or Practice

–6 Deadlift @ workout weight

–1 Rope Climb or Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

12 Toes-to-bars

6 Deadlifts, 225/155 lbs

1 Rope Climb

Goal: 6+ rounds

Cool Down

Metcon (No Measure)

@@***Banded Lat Stretch***

–1-2min per side

@@***Lying Thoracic Rotation***

–10 each way

WORKOUT OF THE DAY