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

Weightlifting

Back Squat (10-8-5-4-3-2)(%40-50-65-75-85-95)

NYC: Back Squat (5,5,5,5,5)

Start the first set with the weigh you used on Day 1. Focus on proper form. If form breaks down decrease weight.

Metcon

Metcon (Time)

21-15-9

-hspu (deficit)(box)

-front squats (155/105)(115/75)(75/55)

-kb swings (70/55)(55/35)(35/20)

NYC: Metcon (Time)

21-15-9

– Push Ups

– Goblet Squats

– KB Swings

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