Warrior’s Path CrossFit – CrossFit
UIM: (AMRAP – Reps)
United in Movement Workout 2
12 Min / As Many Reps As Possible
80 Lateral Hops Over-the-Dumbbell
60 Air Squats
40 Dumbbell Shoulder to Overhead
M: 50 lb. dumbbell
F: 35 lb. dumbbell
Scaled option:
12 Min / As Many Reps As Possible
80 Lateral Line Hops
60 Air Squats
40 Shoulder Taps
WU: Warm-up (No Measure)
GOWOD Pre WOD Mobility & Warm Up
(10 – 15 min)
1 Min each side manual tricep stretch
1 Min squat opener
1 Min each side pigeon
1 Min each leg calf stretch on wall
1 Min each side windmill
PMF: Power Monkey Fitness Part 2 (No Measure)
30 Second Drills
– On hands and knees finger tip drills
– In plank finger tip drills
– in hollow body plank shift weight from one hand to other
– in forward straddle jump OR drag forward
– In forward straddle stack hips to step backward OR donkey kick back
– in forward straddle slow and control kick hips to in line with shoulders OR one foot on a chair and other leg stacks hip over shoulder
*GOALS are to find the positions and shapes as best as you can
** You are not trying the become vertical
(unless you are already VERY proficient at handstands)