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