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

Tricep Stretch on Rig

Weightlifting

Front Squat (3@50 3@60 3@65 working sets: 3@70 3@75 3@80 3@85)

(warm up sets as a group-tempo (3-2-1)

Skill Work

Handstand Push-ups (4 round of 60% of max )

round up if needed.

no more than 1 minute rest between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP

10 minutes

10 alt. pistols (goblet squats)

50 m broad jump(jump from where you land)

10 alt. kb snatch (55/35)(35/15)

50m broad jump

*25m=1 rep

Extra Credit (optional)

Pull up gymnastics challenge (1 Strict Pull-up + 2 Kipping Pull-ups + 3T2B )

Spicy Pull up Challenge- EXTRA CREDIT!
every round you add 1 rep to each movement. (i.e. Minute 2- 2 Strict pull ups+ 3 kipping + 4 t2b)

This is extra credit, just for fun. Scale as needed

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!