CrossFit Warrenton – CrossFit

Shoulders (No Measure)

20e Shoulder Shrugging Circles

20e Arm Circles (start small to big)

20e Shoulder Turns

2′ each side Pec Smash on Ground

2′ inner thigh stretch on wall

Discuss skill/strength form

Shoulder Complex (3 PushPress + 2 Push Jerk + 1 Split Jerk)

Coach will go over the movements within the complex. If you choose not to do this, do SKI/BIKE/ROWER for 15′ for calories as an alternative.
15’ to work up to heavy set

June 19, 2018 (5 Rounds for reps)

3′ to complete:

11 Hang Power Cleans (115/75)

11 Shoulder to Overhead

11 Box Jumps (24”/20”)

*max burpees in remaining time

(REST 1′)

repeat a total of 5 rounds

*movement will increase by 1 rep each round…(11, 12, 13, 14, 15)

**score in burpees each round ONLY