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.