WOD 4.16.20

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

Categories: WOD

Previous Post:

«

Next Post:

»