Get to gym to warm up on your own and stuff set up PRIOR to July 4th 8:30am class. Clock will start promptly at 8:30 for 60minute CAP. For those who arrive late, no problem, you just won’t have the full hour so you’ll have to go super fast! ? Parade is at 10am so parking might be difficult as Main Street will be closed.

CrossFit Warrenton – CrossFit

Partner Bikes/Bands Warmup (No Measure)

With a Partner

Partner 1:

3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds Each of Banded Movement

Switch stations after the 3 minutes.

Banded Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.

Power Snatch (3 Position Snatch Complex @ ~55% of 1RM)

*go over form/movement of complex as a class with PVC first then…

On the 2:00 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

15′: Leg Work “July 3rd” (AMRAP – Rounds and Reps)

10 Box Jump Overs (24″/20″)

15 Dumbbell Front Squats (40s/20s)

10 Calorie Assault Bike
R+ (30″/24″), 50s/35s, 15/12 Cal Assault