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