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