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!