Announcements
Virtual CrossFit Classes
9am & 530pm
Warrior’s Path CrossFit – CrossFit
WU: Gymnastics Warm Up (eyes on the horizon) (No Measure)
1) Walk on toes – tight butt – straight legs – squeeze quads – belly in
2) Same as above + with arms in overhead press position
3) Walk on heels – tight butt – straight legs – squeeze quads – belly in
4) Same as above + with arms in overhead press position
5) Scraping heels – lift bucket with toes
Gymnastics-Hollow Body (Supine on the floor)
Gymnastics-Arch Body (Prone on the floor)
WU: Warm-up (No Measure)
WOD Specific Warm Up
5 Burpees
5 Air Squats + Jump Over DB
(Practice Movements in “DT”)
** If 1 DB perform 2x, once each side
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
WO: Metcon (2 Rounds for time)
CompTrain Home Gym
“Grip and Rip”
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
*1 Round of “Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Scale Option
15-12-9-6 Burpees
15-12-9-6 Air Squats + Hops over line