WOD 4.7.20

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)

Categories: WOD

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