Announcements
Virtual CrossFit Classes
9AM & 5:30PM
Warrior’s Path CrossFit – CrossFit
WU: Warm-up (No Measure)
Warm-up (10 min.) 2 Rounds
10 Stationary Step-ups (5 each leg)
10 Plank Shoulder Taps
Then 2 rounds
30 sec. Hollow Hold (knee tuck hold)
30 sec. Side Plank (each side)
30 sec. Plank on hands
30 sec. Plank Get downs/get-ups
30 sec. Burpees (as skill transfer)
WBCM: Warm-up (No Measure)
Clean Technique Work:
Perform each Set 2x
(Rest 30 sec between sets)
Wrist roll outs + elbow roll out + arm circles + hip circles
10 Pass thrus + 10 around the world + 15 sec front rack stretch each arm
Complex:
10 elbow rotations + 10 Front Squats
Complex:
10 Hip Muscle Clean + 10 Press + 10 OHS
Complex:
10 Hip Muscle Squat Clean + 10 Squat Press +
10 Hip Clean Balance
WO: Metcon (Time)
8 Rounds For Time
8 Step-ups with object if possible
8 Burpee
8 Plank Get down/get-ups