CrossFit Warrenton – CrossFit

Pre-workout Stretching (No Measure)

10e Hip Crossover Stretch a/hip rotn

1’ each HipCrossover falling toward foot and pulling knee toward ground

10e Supine Leg Swings

1’ Prone Pec Stretch with lumbar twist

1’ Butterfly Stretch

50 Jumping Jacks

Squat Clean (15’ to work up to a heavy 1RM)

If you choose not to do this your alternative is:

20 Goblet Squats

10 Cal Bike

20 Jump Squats

10 Cal Ski


(Write score in notes section of WOD- NOT HERE!)

August 2, 2019 “Cool Whip” (Time)

3 Rounds:

21 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

40/30/20 Dumbbell Snatches (Rx 40/20)

12 Lateral Burpees over Dumbell