CrossFit Warrenton – CrossFit

Warm-up (No Measure)

-Foam roll: quads, it bands, Achilles for 1’e

-:20e Spider-Man series

-15e wrist rolls, elbow turns, shoulder turns

-:30e flexion and extension wrist stretch at wall

-5e alternating reverse Samson stretch

3 rounds of:

5 walkouts

15e mtn. Climbers

10 shoulder level swings (35/25)

Hang Clean & Jerk (3,3,3,3)

Hang Clean immediately into a Power/Split Jerk
Recovery of work on pull-ups

Sept 16, 2019 “Master Splinter” (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)