Warrior’s Path CrossFit – CrossFit
WU: Warm-up (No Measure)
Warm-up (10 min.)
Perform 3-point Shuttle Runs (runs to 10 m, touches ground, runs back, runs to 20 m, touches
ground, runs back)
5 reps Hip Capsule Grind + Dog Pee
2 Rounds
Perform 3-point Shuttle Runs (like above, but this time at the 10 m, perform 4 Kick Backs, and at
the 20 m, perform 8 Lunges)
5 Reps Hip leg raise and Supine Plank (each side)
2 Rounds
10 Stationery Step-ups
10 Alt. Step-ups
WO: Metcon (AMRAP – Reps)
19 Minutes; For Total Reps:
4 min. 5 Burpee + 3 Wall Climb*
3 min. Shuttle Runs (20 m.)
2 min. Step-ups onto object
1 min. Plank Hold
2 min. Step-ups onto object
3 min. Shuttle Runs (20 m.)
4 min. 5 Burpee + 3 Wall Climb*
Find a height you are comfortable with for the Step-ups.
Hold an object if possible.
*Wall Climb: Scale to 6 Plank Get-down/get-ups
Scoring=
Reps accumulated throughout the workout. For the Shuttle Runs, count each 20-m there-and-back as 1 rep. **Plank Hold does not count towards the rep count.