Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
5 Knees-to-elbows
2 Turkish Get-ups (1 each side)
1 max effort Rope Hang L-sit
Pre-WOD mobility:
Lat smash (2 min each side)
Banded bully (2 min each side)
Gymnastics
Rope Climb (1-1-1)
Max effort Rope Climb or Legless Rope Climb
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 13 mins:
9 AbMat Sit-ups
8 Hand Release Push-ups
7 Dumbbell Push Press, 50/35 lbs
1 Rope Climb
Post-WOD Recovery
Forearm smash (2 min each side)
Banded OH distraction (2 min each side)