WOD 3.30.20

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

Categories: WOD

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