WOD 3.23.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

Warm-up (10 min.)

10 Air Squats to up-and-over fence

10 Inchworm + 1 Push-up

10 Samson Stretch

10 Warrior Stretch

Then 2 Rounds

5 Double Pulsing Air Squat

5-10 Chair Dips

10 Toe taps

WBCM: Warm-up (No Measure)

Snatch Technique Work

Perform Each Set 2 x

(Rest 30 sec between each set)

20 Reps Gakk Squat

Complex:

10 Hip Muscle Snatch + 10 Snatch Press + 10 Snatch OHS

Complex:

10 Snatch Drop Balance + 10 Snatch Sit Press + 10 Hip Snatch Balance

Complex:

10 Snatch Thruster + 10 Jump

Complex:

1 Min Sit Ups + 1 Min Plank on Forearms

WO: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Double Pulsing Air-Squats (one pulsing (half squat + one full squat = 1 rep)

10 Chair Dips

20 V – Ups
Modify chair dips to push ups

Modify V – ups to leg raises

Categories: WOD

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