Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Mobility Foam roller T-spine smash PVC OHS against rig (skip to 1:35) Metcon Metcon (Time) 1K Row 40 Pullups 30 OHS (95/65) 1 Mile RunScale: 30 jumping pullups AND 30 ring rows. Scale: 1000 m run Weightlifting Move into squats IMMEDIATELY following completion of Metcon…

     © 2015 Royal WolfCrossFit

Follow us:               CrossFit Journal: The Performance-Based Lifestyle Resource