WOD 4.24.20

Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up

AMRAP 10 MIN

50′ Shuttle Run

25′ Bear Crawl Forward

25″ Bear Crawl Reverse

10 Reps Bent Over Row

Specific Warm Up

3 Sets of 8 Reps DB Rows (increase weight)

then

2 Min Handstand/ Handstand Walking Practice

WOD PREP 1 ROUND

5 DB Row Right Arm

5 DB Row Left Arm

5 – 10′ HS Walk / 15′ Bear Crawl

WU: Metcon (Weight)

3 Sets For Quality

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

WO: Metcon (AMRAP – Rounds and Reps)

CF Main Site 200417

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm

15 dumbbell rows, right arm

50-ft. handstand walk

♀ 35-lb. DB ♂ 50-lb. DB
Modify HS Walk to Bear Crawl

Challenge UP to Weighted Bear Crawl

OR

5 Wall Climbs = 50′ HS Walk

Categories: WOD

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