WOD

CrossFit Warpath – CrossFit

Warm-up

Warm-up G (No Measure)

3 rounds

25m run

25m backwards run

3 burpees

3 air squats

*Bands, PVC, leg swings

Strength Building

Metcon (3 Rounds for reps)

“CORE WORK!

Each round will be 1/2 TABATA (4 rounds, 2 minutes)

*TABATA is 20 seconds of work, 10 seconds of rest*

round 1: Hollow Rocks

round 2: Supermans

round 3: Bicycles (count each leg) round 4: Plank (no score)


top: plank; middle: superman; bottom: hollow- for superman and and hollow rocks, rock back and forth in position. each rock from front to back is 1 rep

Metcon

Metcon (Time)

Partner WOD

“The DON”

For time.

66 Deadlifts (185/135) (scaled-95/65)

66 Box jumps

66 Kettlebell swings

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, (95/65)(scaled- 65/45)

66 Wall ball shots

66 Burpees

66 Double-unders

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