WOD

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

Mobility

Banded hip openers on wall

Weightlifting

Back Squat (Back Squat 5@40% 5@50% 3@65% 3@75% 3@85% 3+@92.5% )

Skill Work

Pull up skill work

work with partner, one works while the other rests: 5 rounds:

5kips, 3 pullups, 2 chest to bar all in one movement (scale as needed- band, jumping, etc

Metcon

Metcon (Time)

“Buy in: 25ft HS walk (Rx+)

(75ft bear crawl)

3 rounds for time:

8front squat (135/95)(115/85)(95/65)

8 toes to bar (scaled-heels above hips is the standard for today)

8 pistols

Buy out: 25ft HS walk

(75ft bear crawl)

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