Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Run 200M
10 Jumping Squats
5 Power Cleans, empty bar
5 Front Squats, empty bar
5 Hip + Back Extensions
Pre-WOD mobility:
Super front rack (2 min each side)
Suprapatellar smash/floss (2 min each side)
Weightlifting
Squat Clean + 2 Front Squats (Every 3 minutes for 30 minutes)
Post-WOD Recovery
Glute smash (2 min each side)
Triceps smash (2 min each side)