WOD 4.13.20

Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

Warm-up (10 min.)

Tabata:

Alternating Dead Bugs

V – Ups

Then 2 rounds

10 Good-mornings

30 sec. Plank

30 sec. Side Plank – R

30 sec. Side Plank – L

OCV: Warm-up (No Measure)

Clean & Snatch Pull Mobility & Quality

4 Rounds of

1) 10 Hamstring Leg Lifts (flex both quads to keep both legs locked, extend both ankles and move SLOWLY)

2) 5 Romanian Deadlifts w/ broomstick

WO: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20 Pistols

20 Good-mornings w/ pvc

20 Box Jumps

1 Min. Plank on Hands

1 Min. Side Plank (30 sec. R + 30 sec. L)
If you dont have something to jump onto, modify with tuck jumps.

The purpose is to practice explosive jumping from the floor.

Categories: WOD

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