Warrior’s Path CrossFit – CrossFit
WU: Warm-up (No Measure)
First Half of Chris Hinshaw Running Warm-up
Jog 200-400 m.
Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles
Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)
WO: “Loredo” (Time)
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.
Score is the time on the clock when the final round of 400 meter Run is completed