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
AMRAP 20′
R+ 50/35 and SKI