CrossFit Warrenton – CrossFit

Functional Warmup SHOULDERS (No Measure)

20e Shoulder Turns

20 PVC Pullovers

10e PVC Circles around the body

10 PVC Sotts Press

10 PVC Overhead Squats

5 Walkouts w/Pushup

Repeat until it’s time for Skill/Strength

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats (15’ to build to your heavy. )

Build to a heavy complex.
If your shoulders are not great, or if you don’t have the flexibility in shoulders/hips/ankles to do proper Overhead Squats DO NOT DO THIS complex! Form must be perfect. Instead, utilize this time to work on shoulder flexibility…

Sept 23, 2019 (Time)

400m Run

21 Burpees


Sept 23, 2019 (Part 2) (Time)

5 Rounds:

12 Deadlifts

9 Front Squats (R+ OH Squats)

6 Hang Power Cleans (R+ HP Snatches)

Rx: 75/55

R+ 115/75