WOD

CrossFit Warpath – CrossFit

Warm-up

Warm-Up B (No Measure)

Banded Shoulder Warmup

2 Rounds

– 200 meter run

– 10 Pass Throughs with PVC

– 5 HSPU (HR pushups)

– 5 Strict Pullups (Ring Rows)

– 5 T2B (Knee Raises)

– 5 MB Cleans

*Leg Swings, and Scorpions

Mobility

Tricep Stretch on rig

Weightlifting

Front Squat (5@40%, 5@50%, 3@60%, 3@65%, 3@70%)

3 seconds down, 2 second hold in bottom, 1 second up

Metcon

Metcon (Time)

10 Overhead Squats (135/95) (115/75) (75/55)

8 shoulder to overhead

1 rope climb

8 Overhead Squats

6 shoulder to overhead

1 rope climb

6 Overhead Squats

4 shoulder to overhead

1 rope climb

4 Overhead Squats

2 shoulder to overhead

1 rope climb

Extra Credit (optional)

6 rounds:

:30 sec max effot bike

:30 sec rest

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!