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

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