WARM UP – MOBILITY
400m run
Dynamic full body warm-up and stretch (calves, hips/hamstrings, overhead)
Core activations / Beat swings / TTB tech
Rope climb review + practice
Overhead walking lunge review + warm-up
WOD A
http://CROSSFIT.COM HERO WOD “WHITE”
Complete 5 rounds for time:
3 Rope climbs (15′)
10 Toes to bar
21 Walking lunge steps (45/35lb) plate held overhead
Run 400 meters
—
Stagger start as needed to start on rope climb
Scale RC down to 1-2/round or complete 15 ring rows instead
Last completed: Feb 26/2022
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
