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)