CrossFit Warrenton – CrossFit
1′ holds + Functional Warmup (No Measure)
1 minute on each side:
Pigeon Stretch
Spiral Stretch
Hip Stretch (CrossOver)
10 each side Iron Cross
10e Forward Back Leg Swings
10e alternating Lunges with Twist
10 Wall Facing Air Squats SLOW
REPEAT until we are ready to start Skill/Strength
DT Ladder (AMRAP – Rounds and Reps)
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
R+ weights
Round 1 – 95, 65lb
Round 2 – 135, 95lb
Round 3 – 155, 105lb
Round 4 – 185, 130lb
Round 5 – 205, 145lb – *AMRAP with remaining time
Rx weights:
Rnd 1: 65/45
Rnd 2: 95/65
Rnd 3: 115/75
Rnd 4: 135/95
Rnd 5: 155/105
ROM WOD after class (No Measure)
Or use this time to work on GOALS!