Announcements
Virtual CrossFit Classes
9am & 530pm
Warrior’s Path CrossFit – CrossFit
WU: Warm-up (No Measure)
Warm-up (10 min.)
10 reps each
1) Squats w/elevated heels
2) Squats w/ elevated heels & holding weight w/ arms extended in front
3) Supported Sqaut (pole squats)
4) Pausing squats 5 sec at the bottom
5) Pausing front squats 5 sec at the bottom
6) Pausing OHS 5 sec at the bottom
WBCM: Warm-up (No Measure)
Perform Each Set 2x (Rest 30 sec between sets)
20 Split Squats (10 each leg)
20 Split Squat + Press (10 each leg)
10 Press + 10 Tall Jerk Drop Balance
10 Push Jerk + 10 Thruster
WO: Metcon (AMRAP – Rounds and Reps)
As Far As Possible in 15 Min:
3-6-9-12…
RFESS/Split Squats (reps are per each leg)
Push Jerk
Sit Ups
* choice of weight for rfess/ss and push jerk
**optional unweighted rfess/ss and broomstick push jerls