Month: September 2017

Saturday September 30 2017

CrossFit Warpath – CrossFit Warm-up Get Moving Warm-Up (No Measure) 200 meter run *Banded Warmup *10 PVC Pass Throughs 3.5 Minutes 7 Movements(30 seconds each) Calf Jumps Air Squats Pushups T2B MB Clean and Jerk Single Leg Deadlift Toe touches Lunges Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 45 min AMRAP (sc …
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CFT092917

CrossFit Warpath – CrossFit Teens Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Weightlifting Three position Clean (12 min EMOM) From the ground, to the knee, and from high hang Metcon Metcon (Time) 5 rounds …
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Friday September 29 2017

CrossFit Warpath – CrossFit Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Weightlifting Deadlift (10-10-10-10-10)(%40-40-40-50-50) Deload max next week Metcon Metcon (Time) 200m x 10 Rest 1 min rest after each

Thursday September 28 2017

CrossFit Warpath – CrossFit Warm-up Warm-Up C (No Measure) 2 Rounds 200 meter run *Banded Shoulder Warmup 10 Pass-Throughs with PVC 25 Double Unders/Single Unders 5 HSPU or Pushups 5 Lunges each Leg 20 Second hold in Duck Squat Weightlifting 2 fs + jerk (15 min) From the rig 2 front squats + 1 jerk …
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CFT092717

CrossFit Warpath – CrossFit Teens Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Weightlifting Back Squat (Work to 5 rep max, then drop 20% for 3×3) Metcon Metcon (AMRAP – Rounds) 12 minute amrap 4 …
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