Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
12 Push Press Wallballs
10 Jumping Pull-ups
8 GHD Sit-ups
6 cal Bike
Pre-WOD mobility:
FROOD (2 min each side)
Couch strerch (2 min each side)
Metcon
Metcon (Time)
16-14-12-10-8 reps, for time of:
Pull-up
Dumbbell Shoulder Press, 35/20 lbs
V-up
Rx+: Strict Pull-ups, 50/35 lb DBs
Post-WOD Recovery
Psoas smash (2 min each side)
Lat smash (2 min each side)