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
X3
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