Warrior’s Path CrossFit – CrossFit
WU: Warm-up (No Measure)
GOWOD Mobility & Warm Up (10 min)
2x
1 Min Crossed side to side
1 Min Bootstrap stretch
1 Min T – Push Ups
1 Min Knight stretch on box (or chair)
1 Min Plane Crash Victim
UIM: United in Movement Workout 3 (AMRAP – Reps)
20 Min / As Many Reps As Possible
20 Hand Release Push-ups
30 Goblet Squats
40 Hand Release Push-ups
50 Dumbbell Lunges
60 Hand Release Push-ups
70 Single-arm Suitcase DL
M: 50 lb. dumbbell
F: 35 lb. dumbbell
Scaled option
*use a backpack for squats, lunges & deadlifts
20 Hand Release Push-ups
30 Weighted Squats
40 Hand Release Push-ups
50 Weighted Lunges
60 Hand Release Push-ups
70 Single-arm Suitcase DL
POST: Metcon (Weight)
3 Rounds For Quality
8 Bent Over Rows Each Arm
8 Arnold Presses Rach Arm
16 Weighted Sit Ups