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)