WOD

CrossFit Warpath – CrossFit

Warm-up

‘Pick things up and put them down’ Warmup (No Measure)

200 m run

followed by:

2 rounds:

10 toe touches (straight leg)

10 jumping lunges

5 inchworms

10 side lunges

10 single leg deadlift

Mobility

hamstring/DL activation:

L-Sit: Keep your belly button flat on the ground, 25-30 seconds.

Hamstring Bow: Do 5 reps on one side before you switch to the opposite leg. Do 2 rounds before hitting the third movement.

Weightlifting

Deadlift (10@40 8@50 5@60 5@70 5@75 5@80)

Skill Work

Strict Pull ups (5 sets max reps- complete in between DL sets)

Chin over bar, each rep must start from a DEAD HANG (arms completely unlocked at bottom_

**no kipping**

scaled: banded – write which band you use in comments

Metcon

Metcon (AMRAP – Rounds and Reps)

5 miunte AMRAP

100m sprint

10 push ups

5 goblet squats (comp: OH KB squats, switch arms each round) (rx and comp: 55/35)(scaled: 35/25)

*1 minute rest*

Metcon B

Metcon (AMRAP – Rounds and Reps)

WOD B:

4 minute AMRAP

10 KB Shoulder to Overhead (5 each arm)

5 T2b

Extra Credit (optional)

Metcon (3 Rounds for time)

3 rounds:

200 m run,

1 minute rest

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