Announcements
Virtual CrossFit Classes
9am & 530pm
Warrior’s Path CrossFit – CrossFit
WU : Warm-up (No Measure)
GOWOD Mobility & Warm Up
1 Min cat & cow
1 Min manual tricep stretch
1 Min squat w/ feet on wall
1 Min lying overhead reach
1 Min lunge hip opener
OCV: Warm-up (No Measure)
3 Rounds (10 min)
1) Front rack pvc side stretch (elbow)
-> pause 3 sec in stretch reps 1 – 9
->-> on 10th rep hold 10 sec
2) Front rack pvc stretch (behind shoulder)
-> pause 3 sec in stretch reps 1 – 9
->-> on 10th rep hold 10 sec
3) Front rack pvc elbow touches
-> pause 3 sec in stretch reps 1 – 9
->-> on 10th rep hold 10 sec
WO: Metcon (2 Rounds for reps)
AMRAP 6
1 Min DB Farmers Carry (each Arm)
20 KB/Dumbbell Push Press (switch every 5 reps)
30 KB/Dumbbell Swings (American)
REST 3 MIN
AMRAP 6
1 Min Waiters Carry (each arm)
20 Alternating KB/Dumbbell Power Snatches
30 Turkish Get Ups