CrossFit Warrenton – CrossFit
Active :30 warmups with barbell prep (No Measure)
:30 Easy Single Unders
:30 Toe Touch to Reach Overhead Situps
:30 Elbow Plank
:30 Faster Single Unders
:30 Down Dog
:30 Right Side Plank
:30 Higher Single Unders
:30 Childs Pose
:30 Left Side Plank
With EMPTY barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
September 6, 2019 (Time)
For time:
2k Row
10 Rounds of “”The Chief””
(Rx 115/75)(R+ 135/95)(R++155/105)
1 Round of “”The Chief””:
3 Power Cleans
6 Push-ups
9 Air Squats
2-Position Clean (15’ to work up to heavy complex)
Position 1: floor
Position 2: hang
(Clean + Hang Clean)
* use this as a warmup for Power Clean form in workout.
Hopefully when you get to the workout, the workout weight will feel light…