WOD 4.28.20


Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up 2 Rounds

10 Long Lunges

10 Good Mornings

10 Pass thrus

10 Scap Push Ups


5 Object Deadlift

5 Object DL + Shrug

5 Object DL + Shrug + High Pull

** 5 Drop Under Object

** 5 Object Cleans

WO: Metcon (Time)

CF Mainsite 200421 *MOD

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans OR *Sumo Deadlift High Pulls


♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

Med ball cleans – any similar sized ball will work, even a small back pack will do. Doe not need to be heavy

(think of your usual wall ball weight)

If nothing available perform SDLHP in place of MBC

(Goal is to generate explosive hip open in both of these movements)

Categories: WOD

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