WOD 3.18.20

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.

Categories: WOD

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