WOD 4.1.20

Announcements

Virtual CrossFit Classes
9AM & 5:30PM

Warrior’s Path CrossFit – CrossFit

WU: Upper Body Warm Up 1 (No Measure)

Upper Body Warm Up 1:

2 x 10 each – Side Lying Rotations

2 x 15 each – External Rotators off the knee

2 x 5 each – Single arm push up with slider

2 x 10 – ring rows

2 x 5 – box plyo pushups

WU: Squat Warm Up #3 (10 – 15 min) (No Measure)

Squat Warm-up 3

1 min Continuous Pole Squat – These should be easy, but they should have perfect form.

1 min each side Couch or Wall/Hip Flexor Stretch (band assisted if logistically it makes sense)

1 min each direction Marching Band Work Shuffle

1 min Bootstrap Stretch – for quality

2 Rounds

WO: Metcon (Weight)

On the 0:00…

3 Rounds:

20 Walking Lunges

20 Single Arm Hang Dumbbell Snatches

Rest until 7

On the 7:00…

3 Rounds:

20 Weighted Lunges

20 Single Arm Power Cleans

Rest until 14

On the 14:00…

3 Rounds:

20 OH Walking Lunges

20 Singe Arm Dumbbell Push Press

On all dumbbell movements, alternate hands every 5 repetitions.

Categories: WOD

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