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#