Ryan Wolf – CrossFit
Warm-up
Run 400 m, then
Burgener Warm up
3 Rounds
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Land (2″, 4″, 6″)
5. Clean Drop
6. Hang Power Clean
Mobility
Olympic wall squat (2 mins)
T-spine rake/roll (2 mins)
Metcon
Metcon (Time)
Partner Hidalgo
With a Partner
Run 1 mile together
Rest 2 Minutes
Then, working one at a time complete:
20 Squat Cleans (135 lbs / 95 lbs)
20 Box Jumps (24 inch / 20 inch)
20 Walking Lunges with Plate Overhead (45 lbs / 25 lbs)
20 Box Jumps (24 inch / 20 inch)
20 Squat Cleans (135 lbs / 95 lbs)
Rest 2 Minutes
Run 1 Mile together
(Complete all while wearing a weighted vest)
Post-WOD Recovery
Hamstring smash
Glute smash