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.