WOD 3.24.20

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

Categories: WOD

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