CrossFit Warrenton – CrossFit
:30 Movement Warmups + Barbell work (No Measure)
:30 Plate Hops
:30 Active Samson
:30 Glute Bridges
:30 Plate Ground to Overhead
:30 Active Spidermans
:30Right Leg Glute Bride
:30 Left Leg Glute Bridges
:30 Plate Counterbalance Squats
:30 Push-up to Down Dog
Barbell Warmup
10 Good Mornings
10 Back Squats
10e Elbow Rotations
10 Strict Press
10 Romanian Deadlifts
10 Front Squats
Front Squat Complex (Work to a heavy weight for this complex)
1 Paused Front Squat + 1 Front Squat=1 Rep of the Complex
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies Rx 35#