WOD

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

Mobility

partner shoulder opener on rig or PVC

Weightlifting

Overhead Squat (Work to 3RM )

5@50, 5@60, 3@70… keep working up to a heavy set of 3

Skill Work

Ring Dips (5@50% of max set)

scaled- push upss, box dips or banded

if you did not test ring dips, find max set and complete 3@50%

Metcon

Metcon (Time)

4 rds for time

10 HSPU

20 DB snatch (50/35)(35/25)

1 Rope Climb

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