Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
50 Double-unders or Single-unders
200M Run
10 GHD Hip Extensions
Then, Burgener Warmup with empty bar
Then, 10 minutes to ramp up to 75% 1RM Power Snatch (use sets of 3)
Pre-WOD mobility:
MBOD (2 min each side)
T-spine anchor (3 min)
Metcon
Metcon (Time)
7 rounds for time:
Run 400M
3 Power Snatches, 75% 1RM
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
T-spine take/roll (3 min)