CrossFit Warrenton – CrossFit

PVC warmup/stretching (No Measure)

:30 PVC Pullovers

:30 Active Sampson

:30 PVC Circles Right

:30 Air Squats

:30 PVC Circles Left

:30 Overhead squats

1’ e Couch Stretch: kneeling with that same foot resting up on wall, forward leg in a Lunge position

1’ Barbell Ankle Stretch

1’ laying facedown arms OH-PVC liftoff

Turkish Get Up (5e-5e-5e )

1’ Elbow Plank after each set of 5 TGU

Go over form with coach first…step by step… slow is the name of the game here. Work on shoulder stability…

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#