Tuesday


CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

2 rounds:

:30 second jumping in place

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 jumping squats

5 burpee to plate

Weightlifting

Front Squat (3×3@65%)

With a 3 second pause- no bounce on the way up

Back Squat (3×5 @70%)

Skill Work

HSPU skill work

Metcon

Metcon (AMRAP – Rounds and Reps)

12 miunte EMOM 4 deadlifts (255/185)(185/135)(135/95) 4 DB thruster (55/35)(35/25) 4 box jumps (30/24)(24/20)(20/16)

Categories: WOD

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