WOD 4.21.20


Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up

2 Rounds

50′ Bear Crawl

50′ Crab Walk

10 Broomstick Goodmornings

10 Broomstick Deadlifts – top down

10 Broomstick Good Morning to Front Squats

Specific Warm Up

10 Second hold at bottom of deadlift

Deadlift to below knee, to pockets, mid thigh, below knee, mid shin

WO: Metcon (Weight)

CF Main Site 200414

Practice SLIPS for 20 minutes

**What does “SLIPS” mean?

SLIPS practice = Scales, L-sits, Inversion (handstands), Planks, and Stretching


Today’s SLIPS

-> EMOM 10 practice handstand OR headstand hold and slow descent from straddle

-> Tabata a) plank b) left side plank c) right side plank d) reverse plank

-> 1 Min Pigeon Stretch L/R


Deadlift 7-7-7-7-7-7-7 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Be Creative!

Share your at-home modifications and loads in comments.

Nothing Heavy?? Ok,

Single Leg object – straight leg Deadlift

10-10-10-10-10-10-10 per leg

POST: Metcon (Weight)

3 Rounds For Quality

8 Standing Strict High Pulls

8 Arnold Presses Rach Arm

(both performed on one arm, then the other


16 Weighted Sit Ups

Categories: WOD

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