Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
Run 800M
2 rounds:
25M Walking Lunges
25M Bear Crawl
30 second Bike (increase pace in 2nd round)
Pre-WOD mobility:
T-spine rake/roll (3 min)
Suprapatellar smash/floss (2 min each side)
Metcon
1 minute Assault Bike (Calories)
Max calories in one minute on the Assault Bike
7 rounds, with 3 minutes rest between efforts. Record best score.
Metcon (No Measure)
2 minutes of Hollow Rocks
2 minutes of Flutter Kicks
Post-WOD Recovery
Saddle stretch (4 min hold)