CrossFit Warrenton – CrossFit

WAllball Warmup (No Measure)

:30 of each

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

MB Ground to OH

Lateral Box Step-Overs

Faster Row (Feet Out)

MB Ball Foot Taps

Box Jump + Step Down

WB Warmup:

6 Pausing Medicine Ball Front Squats

6 Push Press

6 Pausing Wallballs (1 Second in Bottom)

6 Wallballs

July 31st, 2019 “Kelly Rowland” (Time)

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

*1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)*

Peg Board (Practice if time left in class)

Practice Peg Board Hangs/Climbs based on ability level.