CrossFit Warrenton – CrossFit

Warmups Lats/Arms (No Measure)

Lat Stretch on Rig (:30 each side)

30 Air Squats

Childs Pose 1′

5 Walkouts with Pushup

Spiral Stretch 1′ each side

3×10 Tube Pull Aparts

Midline Stability 9’ EMOM (No Measure)

On the Minute x 9 (3 Rounds):

Minute 1 – Strict T2B (or work on form)

Minute 2 – GHD Static Hold – Belly Up (Supine) —Elbow Plank is a good mod

Minute 3 – Banded Good Mornings

**Not for score. Practice quality reps in each time domain.

Run DMC – July 9th, 2019 (Time)

Hill Sprint

10 Pullups

Hill Sprint

20 DB Snatches (30/20)

x4

R+ 10 C2B Pullups & 20 DB @(50/35) ORRR 10 DB @(70/50)

ROM WOD after class (No Measure)

If time