07262019

CrossFit Warrenton – CrossFitWarmup-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...

07252019

CrossFit Warrenton – CrossFitSher (Time)10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Rep Rounds for Time Squat Cleans (3/4 Bodyweight) x 2 Burpee Pull-ups (Dead Hang) x 3 Double Unders Time Cap: 1 hourLess Than Sher (Time)10 Squat Cleans (75/55) 10 Burpees 10 Pullins...

07242019

CrossFit Warrenton – CrossFitOverhead Squatting PREP (No Measure)1′ each Calf on Rig St 2′ DEEP Squat hold (holding onto rig) keeping heels down and shifting weight back and forth/forward and back stretching out ankles 2′ each KNEELING Hip...

07232019

CrossFit Warrenton – CrossFitGet Moving… (No Measure)1′ Bottom of Squat Stretch 10e For Back Leg Swings Walking Sampson Stretch (down) WARM UP: 5 Hang Squat Cleans w/bare bar 5 Walkouts w/pushups 5 Cal Assault / 10 Cal Airdyne x3 rounds (NOT FOR...

07222019

CrossFit Warrenton – CrossFitLower Body Stretchy (No Measure)1′ Forward Bend HOLD 3’ each Shoulder smash with ball 1′ each HS stretch on rig Inchworm Seated butterfly 1′ (lean forward if you can) Hip Crossover with ankle pumps/circles (CW/CCW)...