WOD 4.23.20

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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

Categories: WOD

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