Month: August 2018

thursday august 30 2018

CrossFit Warpath – CrossFit Warm-up Get Moving Warm-Up (No Measure) 200 meter run *Banded Warmup *10 PVC Pass Throughs 3.5 Minutes 7 Movements(30 seconds each) Calf Jumps Air Squats Pushups T2B MB Clean and Jerk Single Leg Deadlift Toe touches Lunges Weightlifting Bench Press (5-5-5-3-3-3) Metcon (AMRAP – Reps) Deadlift TABATA 8 rd (155/105)(135/95)(115/75) Metcon …
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Week 3 Day 2

CrossFit Warpath – 4 Week Pull Up Program 1a: Bent OVer DB Kettlebell (4 x 8-10) rest 45sec 1b: Farmer’s Carry (4x100ft) rest 45 sec 2a: Ring Rows (3 x 12-15) rest 30sec pause at top each rep 2b: Trap 3 Shrugs (3 x 10-10-10) rest 30 sec 3: Reverse Crunches (3 x 10)

wednesday august 29 2018

CrossFit Warpath – CrossFit Warm-up Warm-Up C (No Measure) 2 Rounds 200 meter run *Banded Shoulder Warmup 10 Pass-Throughs with PVC 25 Double Unders/Single Unders 5 HSPU or Pushups 5 Lunges each Leg 20 Second hold in Duck Squat Weightlifting Clean + Hang Clean (12 min EMOM) 5min warm up Metcon Metcon (AMRAP – Rounds …
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flex082418

CrossFit Warpath – Flex 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 Metcon A Metcon (No Measure) Tabata This 8 rounds of 20 s work 10 s rest Side plank (alteenate each round) Aqua man …
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Teens8-22-18

CrossFit Warpath – CrossFit Teens Deadlift (5-5-5-5-5-5) Bench Press (5-5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 8min AMRAP Teams of 2 -16 hang cleans -16 burpees over bar Metcon (AMRAP – Rounds and Reps) 8 min AMRAP -16 thrusters -16 pull-ups/ ring rows