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.