WOD 4.8.20

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

Categories: WOD

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