WOD

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

3 position snatch

full snatch

hang from knee

high hang
Every 2 minutes perform the complex for 12 minutes

Snatch Balance (3 reps OT2M FOR 10 min)

Snatch deadlift + snatch high pull (10 minute EMOM )

Metcon

1000m Row (Time)

Max Effort 1000m Row

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