CrossFit Warrenton – CrossFit
Kettlebell Warmup (No Measure)
Performed With Light Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
KB Lat Smash
KB Pec Smash
KB Calf Smash
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
R+ 7 Ring Muscles ups (instead of Pullups) and R+ is also running the block PLUS hill sprint each round
Core Strengthener (No Measure)
30 V-Up
30e Russian Twists (touch both hands to both side)
30 Superman
30e Swimmers
30e Side Plank Bumps
30 Straight Leg Situps
30 Straight Leg Raises (sitting on your hands and raising your legs up and down)
On your own before or after WOD