CrossFit Warrenton – CrossFit

Overhead Squatting PREP (No Measure)

1′ each Calf on Rig St

2′ DEEP Squat hold (holding onto rig) keeping heels down and shifting weight back and forth/forward and back stretching out ankles

2′ each KNEELING Hip Flexor St

20 Butt to Ankle Squats with feet as close together as possible (preferably touching each other)

2′ each side lacrosse ball smash on back between shoulder blade and spine

20 PVC OH Squats with PVC against rig (guiding it directly over your shoulders throughout entire motion) to keep chest upright

July 24, 2019 “Hot Sauce” (4 Rounds for reps)

AMRAP 3:

21 Calorie Row

21 Burpees over bar

Max Overhead Squats

Rest 3 Minutes

AMRAP 3:

18 Calorie Row

18 Burpees over bar

Max Overhead Squats

Rest 3 Minutes

AMRAP 3:

15 Calorie Row

15 Burpees over Bar

Max Overhead Squats

Rest 3 Minutes

AMRAP 3:

12 Calorie Row

12 Burpees over bar

Max Overhead Squats

Rx: 75/55 for ALL rounds

R+ 75/55, 95/65, 115/75, 135/95 (going up by these exact increment after each round)

ROM WOD after class (No Measure)