Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Run, Bike, or Row 1x:
–2-3min @ a moderate pace
2 Rounds:
–10 Alt. Hanging Hip Touch
–20 Band Pull Aparts
–15 Band Bent Over Row
–10 KB Sumo Deadlift
–8ea Side KB Clean
Workout Prime 1x:
–4-6 Alt. Goblet Step Up @ workout weight
–3-4 Ring Push Ups
–4-6 Russian Swing @ workout weight
–25 Double Unders
Metcon
Metcon (Time)
5 rounds for time:
12 Alternating Goblet Box Step Ups 70/53
12 Ring Push Ups
12 Russian KB swings 70/53
48 Doubel Unders
Cool Down
Metcon (No Measure)
Couch Stretch, 2 mins/side
10 Cat Cows
Roll/Smash IT Bands, 90 secs/side
10 Cat Cows
Pigeon Stretch, 90 secs/side
10 Cat Cows