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#