CrossFit Warrenton – CrossFit
Warmup-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 bar:
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
Landmine: 180s (8e (x5 rounds)working your way up in weight )
:40 wallsit after each set
Add the weight of the bar into your total score.
August 28th, 2019 (Time)
30-20-10:
DB Snatch(Rx 40/20) (R+ 50/35)
Wallballs (20/14)(*ladies Rx 9’ R+ 10’)
Directly Into…
10-20-30:
Burpees
Calorie Row