WOD 4.22.20

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 Lying Feet on Wall Stretch (push knees out)

1 Min Lying Floor Overhead Stretch

1 Min Calf Stretch Each Side

1 Min Trap Stretch Each Side

WU: Warm-up (No Measure)

General Warm Up

200 M jog OR 180 Speed Steps

25 ‘ High Knees

25′ Butt Kickers

10 Inch Worm + Push Ups

25′ Side Shuffle x2

200 M run OR 180 Speed Steps

Specific Warm Up (2 water bottles or light #)

10 Front Squats

5 Front Squats + 5 Push Press

5 Thrusters

Then repeat Specific Warm Up w/ WOD #

Metcon (Time)

CF Main Site 200415

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

If at home, modify with jugs or other heavy objects. Share your at-home modifications, loads, and time in comments.

Categories: WOD

Previous Post:

«

Next Post:

»