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…