Warrior’s Path CrossFit – CrossFit
Jump Rope Footwork Drills
WO: Warm-up (No Measure)
Mobility Stick Warm Up
2 Rounds (Pausing 2 Sec at end range of motion)
5 Reps Each
Good Mornings
Back Squats
Back Rack Elbow Rotations
Behind the Neck Press
Clean Grip Deadlift
Front Squats
OCV: Metcon (5 Rounds for reps)
5 Rounds
1) MAX EFFORT 20 Sec FAST Air Squats
2) Active recovery 40 Sec SLOW AIr Squats
*No rest between reps or rounds
*Total Time = 5 Min
Score = Total # of MAX EFFORT Air Squats
OCV: Metcon (5 Rounds for reps)
5 Rounds
1) MAX EFFORT 12 Sec Russian Twists
2) Active Recovery 48 Sec Bicycle
*No rest between reps or rounds
*Total Time = 5 Min
Score = MAX EFFORT Russian Twists
OCV: Metcon (5 Rounds for reps)
5 Rounds
1) MAX EFFORT 12 Sec Push Ups
2) Active Recovery 48 Sec Floor Press w/ PVC
*No Rest between reps or rounds
*Total Time = 5 Min
Score = MAX EFFORT Push Ups