Wolfe Tribe Fitness – WOD
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