Ladder Up

Ryan Wolf – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 200M

10 Russian KB Swings

5 Burpees
Pre-WOD mobility:

Lat smash (barbell)(2min each side)

Quad smash (barbell)(2 min each side)

Weightlifting

Weighted Pull-ups (3-2-1-1-1-1-1)

Unweighted strict pull-ups: enter “0” for weight

Banded pull-ups: enter “0” for weight and enter band color in comments

Metcon

Metcon (AMRAP – Reps)

Ascending ladder for 12 minutes:

3x KB Swings, 53/35 lbs

2x Box Jumps, 24/20″

1x Turkish Get-up, 53/35 lbs

First round is 3/2/1, 2nd round is 6/4/2, third round is 9/6/3, etc

Post-WOD Recovery

Saddle stretch (3 min)

Banded OH distraction (2 min each side)