Ryan Wolf – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
3 rounds, with an empty barbell:
5 Deadlifts
5 Bent-over Rows
5 Hang Power Cleans
5 Front Squats
5 Bar Dips (jumping if needed)
5 Hip Extensions
Pre-WOD mobility:
Triceps smash (2 min each side)
Super front rack (2 min each side)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Post-WOD Recovery
Forearm smash (2 min each side)
Hip flexor smash (2 min each side)