Announcements
Virtual CrossFit Classes
9am & 530pm
Warrior’s Path CrossFit – CrossFit
UIM: United in Movement Workout 4 (AMRAP – Reps)
9 Min / As Many Reps As Possible
30-20-10 of:
Alternating Hang DB C&J
Butterfly Sit-Ups
Right into…
30-20-10 of:
Alternating DB Hang Snatches
Butterfly Sit-Ups
M: 50 lb. dumbbell
F: 35 lb. dumbbell
Scale option
30-20-10 of:
R/L Mountain Climbers
(Touching arms)
Butterfly Sit-Ups
Right into…
30-20-10 of:
Plank Up Downs
Butterfly Sit-Ups
WU: Warm-up (No Measure)
GOWOD Mobility & Warm Up
1 Min Toe touch, hips & reach with palms OH
1 Min Wall Twist Each Side
1 Min Peck Stretch Each Side
1 Min Roll to V – Sit
WU: Power Monkey Fitness Part 3 (No Measure)
1) Action – Begin w/ arms over head and take a step to initiate a lunge
Purpose – Create a patern to build confidence, not rely on a wall
2) Action – Same as above – but kick a little higher
Purpose – Learn to maintain control and consistency
3) Action – Same as above – but try to get legs together and straight
Purpose – Learn to keep hollow body and not allow legs to pass over shoulders
4) IF you nailed the steps above – Action – get close to inverted and slowy allow legs to spread wide, into a straddle, lower as slow as possible
Purpose – Body Control through extension to compression
**Goal to stay short of vertical at this point
Finisher
Play SONG by AC/DC “Thunderstruck”
Perform 1 Burpee Each time you hear the word “Thunder”
Have Fun!