Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
1 Round:
–200m Row
–10ea Hamstring Sweep
–10ea Quad Stretch
–5ea High Knee Tuck + Lunge & Rotate
–5ea Reverse Lunge + Opposite Heal Touch
1-2 Rounds:
–200m Row
–12 KB Deadlift
–8ea Single Arm KB Swing
–8 Alt. Single Leg Box Step Up
–5 Box Jump (step down)
Workout Prime 1x:
–200m Hard Row
–5 Box Jump
–8 Swings
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 12 mins, alternating between:
Row, 250 m
20 Box Jumps, 24/20 in
20 Kettlebell Swings, 70/53 lbs
Cool Down
Metcon (No Measure)
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 50 ft
10 L Paloff Press
R Arm Overhead + L Arm Front Rack Carry, pick load, 50 ft
10 R Paloff Press
Plank-up, 30 secs