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

Lil Bit O Everything (No Measure)

10e Forward-Back Bends

10e Side to Side Bends

10e Iron Cross

2′ Inner Thigh Stretch, legs up on wall

20e BIG Arm Circles

Seated Butterfly Stretch

Bottom of the Air Squat Stretch

10×3 Tube Pull Aparts

Sumo Deadlift High Pull (3-3-3-3-3)

Coach will go over movements with you using PVCs first. Then slowly work your way up your 3 rep max OR just work on form and figure out weight you want to use for the WOD.

Elbow Planks (1’ Elbow Plank after each set of SDHP)

Palms down, hands are shoulder width, feet are hip width apart. Shoulders directly over elbows, keep hips horizontal without lifting butt up or sinking butt down. Time stops whenever one of these is broken.
Score results:

if you did all 5 rounds for 1 minute, your score will be 5 SETS x 100 (represening 1minute) do not include the semicolon

“Encore” July 5th, 2019 (AMRAP – Rounds and Reps)

500 Meter Row

50 Air Squats

15 MB Slams (25/15)