WOD

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 10s rest

Hollow hold

Superman hold

Plank hold

Metcon B

Metcon (AMRAP – Rounds)

15 minute amrap

5 burpees

10 db snatch

15 sit ups

200m run

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