CrossFit Warrenton – CrossFit
Warmup-Active w/Plate (No Measure)
Hill Easy Jog
:30 Plate Hops (15/10)
:30 Air Squats
:30 Plate Ground to Overhead
:30 Active Samsons
:30 Plate Counterbalance Squats (Press Away From Body During Squat)
:30 Deep Side Lunges
With BARE bar:
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
Shoulder Press (3-3-3-3-3)
Recovery of :45 WallSit after each set (record in WallSit Section)
Wall Sit (:45 after each set of Shoulder Presses)
Hips/knees bent no more/no less than 90 degrees. Back and shoulders flat against wall, hands do not touch legs, heels down. ENJOY!
July 26th, 2019 “Broken Road” (Time)
5 Rounds:
15 Kettlebell Swings (53/35)
15 Calorie Assault Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
R+ 70/53 & GHDs & 400m Run