WOD

CrossFit Warpath – CrossFit

Warm-up

Progressive Warm-Up (No Measure)

200 meter run,

*Banded Shoulder Warmup, 10 Pass throughs with PVC

then 3 Rounds of

1. 10 sec bar hang (chin over bar), 5 pushups, 10 Situps, 10 Airsquats

2. 3 strict pullups (or partner assisted strict), 3 HSPU, 5 T2B, 5 Jumping Squats

3. 5 Kipping Pullups, 3 HSPU, 5 T2B, 5 Jumping Squats

4. 5 C2B pullups, 3 HSPU, 5 T2B, 5 Jumping Squats

5. 3 Muscle Ups, 3 HSPU, 5 T2B, 5 Jumping Squats

*Leg Swings and Scorpions

Weightlifting

Floor Press (10-8-5-5-5+)

Finish with weight you finished 5 at last time

Metcon

Metcon (Time)

For time

-15cal bike buy in/out

3rd

-400m run

-10 s2o (135/95)(115/75)(75/55)

-25 sit ups

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