CrossFit Warpath – CrossFit

Warm-up (No Measure)

200 m run

10 jumping squats

clean progression warm up

Skill Work

Hand Stand Push Up/ Walk Skill Work (5×5, 10×1 negatives)

Choose a level based on your current HSPU skill level.

Complete 5X5 kipping HSPU, followed by 10 negatives from the same height. you may reset in between each negative.


1. box HSPU (do not attempt to kip, perform 5×5 strict, then negatives)

2. 2 ab mats

3. 1 ab mat

4. deficit (25# plate)

5. deficit (35# plate)

6. deficit from boxes


2 High Hang Cleans + 1 Low hang clean (from knee)

15 minutes to work to a heavy. Low hang clean must be a squat clean


Metcon (Time)


Kb swings (70/55)(55/35)(35/25)

Push Ups (ring) (HRPU)

Broad Jumps (rx- short side of mat with 2 feet)(comp- long side of mat with 2 feet)(scaled- short side of mat, do not have to take off with two feet)


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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