CrossFit Warrenton – CrossFit
Lower Body Stretchy (No Measure)
1′ Forward Bend HOLD
3’ each Shoulder smash with ball
1′ each HS stretch on rig
Inchworm
Seated butterfly 1′ (lean forward if you can)
Hip Crossover with ankle pumps/circles (CW/CCW)
Iron Cross 10e
Front Squat (5-5-5-5-5)
Every 2minutes perform 5 Squats for a totally of 6 rounds (12’)
3 Second Negative, 2 Second Pause in bottom.
Sets 1-2 60%
Sets 3-4 65%
Sets 5-6 70%
July 22, 2019 “Meter Maid” (Time)
Block Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
Block Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
Block Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
Block Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
Block Run