05/03/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–5-10 reps of each exercise depending on the exercise

Workout Prime/ Movement Prep 1x:

–3 Strict Toes to Bar or Variation

–6 Kettlebell Swing @ workout weight

–6 Goblet Walking Lunge @ workout weight

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

– 6 toes to bar

– 12 KB Swings 70/53

– 18 Walking Govlet Lunges 70/53

Cool Down

Metcon (No Measure)

3 rounds for quality of:

15 WY Shoulder Accessories

12 Scap Push-ups

12 Scap Pull-ups