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.