Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Run 200M
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push-ups
10 Broad Jumps
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
Low back smash (2 min each side)
Metcon
Metcon (Time)
Complete the following with a partner, for time:
180 Wall Balls, 20/14 lbs
120/90 Bike Calories
60 Deadlifts, 65% 1RM
Post-WOD Recovery
MBOD (2 min each side)
Adductor /groin stretch (4 min hold)