Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–3-5min @ an easy pace
Workout Prime/ Movement Prep 1x:
–3 Single Arm KB Swing/side
–3 Single Arm Front Rack Lunge/side
–3 Single Arm KB Push Press/side
–20 Double Under
–3 No Push Up Burpee
–3 Burpee
–3 Burpee Box Jump (24/20)
–20 Double Under
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
5 L/5R Single Arm KB Swing 53/35
5L/5R Single Arm KB Lunges
5L/5R Single Arm KB Push Press
50 Double Under
Row 500m
5 No Push Burpees
5 Burpees
5 Burpee Box Jumps 24/20in
50 Double Under
Row, 500m