CrossFit Warrenton – CrossFit

Warmup 2 (No Measure)

200m Easy Row

10e Active Spider stretch

200m Medium Row

10x (Push-up to Down Dog)

200m Faster Row

Banded Air Squats

Crossover Symmetry (No Measure)

Trainer will explain, step by step, what to do.

Core Strengthener (No Measure)

30 V-Up (low back ANCHORED to floor)

30e Russian Twists (touch both hands to both side)

30 Superman

30e Swimmers

30e Side Plank Bumps

30 Straight Leg Situps

30 Straight Leg Raises (sitting on your hands and raising your legs up and down)

*do not come up onto your tailbone for V-ups!! Keep your head and shoulders off the floor the entire time and move your arms and legs down at the same time and your arms and legs up at same time. This is not a herky-jerky movement…low back anchored and move arms/legs ONLY; your low back will thank you!

Sept 20, 2019 (AMRAP – Rounds and Reps)

20 Alt DB Snatches (40/20)

40 Air Squats

15 Cal Row


R+ 50/35 and SKI