Month: April 2018

Tuesday, May 1

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 Mobility Pigeon stretch: 2 minutes each leg Weightlifting Back Squat (5@40, 5@50, 5@60, 3@70, 3@80, 3+@90) Work off 95% Metcon Metcon (Time) 4 rounds: 200 m run 10 pwr snatches …
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teens 4/30/18

CrossFit Warpath – CrossFit Teens 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 Front Squat (5-5-5-3-3-3) Push Press (5-5-5) Metcon Metcon (Time) 20-15-10-5 -sit ups x2 -gob squat -db burpee

flex043018

CrossFit Warpath – Flex Warm-up Warm-up (No Measure) Flex Warm up3 rounds 50m shuttle run 5 pass through squats 5 push ups 5 good mornings 5 lunges each legs Metcon A Metcon (No Measure) Band SWOD 4 rounds 30sec Lat pull down 30sec Tricep extensions 30sec sit ups 30sec Bicep curls 30sec Air squats rest …
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Monday, April 30

CrossFit Warpath – CrossFit Warm-up Warm-Up D (No Measure) 200 meter run *Banded Shoulder Warmup then 2 Rounds of 10 PVC Pass Throughs 5 Power Shrugs 5 Power High Pulls 5 Muscle Snatch from Power Position 5 Muscle Snatch from knees 5 Overhead squats 5 MB Cleans *Use PVC,15,35, or 45 lb bar based on …
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teens friday 4/27/18

CrossFit Warpath – CrossFit Teens 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 Weightlifting Deadlift (5-5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP -200m med ball …
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