Announcements
Virtual CrossFit Classes
9AM & 5:30PM
Warrior’s Path CrossFit – CrossFit
Squat Warm Up #2 (10 – 15 min) (No Measure)
Squat Warm-up 2 (use light – mod KB)
10 Goblet Squat (slow controlled)
10 Dynamic Pigeon Pose (5 each side)
10 Cossack Squat + 5 sec Pause at each rep (5 each side)
10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so that they are working hard, but aren’t being roadblocked by it too much. No cheating!
2 Rounds
WBCM: Warm-up (No Measure)
Perform Each Set 2x
(Rest approx 30 sec between sets)
Complex:
20 Muscle Squat Snatch
20 Gakk Squats
Complex:
10 Horizontal Press
10 Squat + Jump
WO: Metcon (AMRAP – Reps)
Ascending Ladder for 15:00:
2 DB/KB Clean to Shoulder
2 DB/KB Shouler to Overhead
2 DB/KB Goblet Squats
4 DB/KB Clean to Shoulder
4 DB/KB Shouler to Overhead
4 DB/KB Goblet Squats
*Continue to add 2 reps to each movement