CrossFit Warrenton – CrossFit
Stretch/Warmup (No Measure)
:30e Kneeling Samson Stretch
1′ Runners Stretch
20 Air Squats
10e For/Back Leg Swings
10e Side/Side Leg Swings
1′ Elbow Plank
10e Pushup Stabilizers
Tabata Style Core Work (No Measure)
:20 work/:10 rest (as you transition to the next exercise)
V-ups (alternating if you must)
Side Plank Bump (right side)
Hollow Hold
Side Plank Bumps (left side)
Mountain Climbers
July 30th, 2018 Round 1 (AMRAP – Rounds and Reps)
AMRAP 6′ of:
400m Run (only ONCE) then max rounds/reps of:
4 Power Cleans (135/95)
8 Pushups
2′ Rest
July 30th, 2018 Round 2 (AMRAP – Rounds and Reps)
AMRAP 6′ of:
400m Run (only ONCE) then max rounds/reps of:
4 Power Cleans (135/95)
8 Pullups
2′ Rest
July 30th, 2018 Part 3 (AMRAP – Rounds and Reps)
AMRAP 12′ of:
400m Run (only ONCE) then max rounds/reps of:
4 Power Cleans (135/95)
8 Pushups
8 Pullups