CrossFit Warrenton – CrossFit

Warmup: Sqt/Run/Ab (No Measure)

3 Rounds

:30 Goblet Squat Hold

Run to top of Culpeper

20 V-ups

October 1, 2019 “Pump It Up” (Time)

15 Pushups

10 Pullups

10 DB Shoulder to Overhead (30s/20s)

10e DB Plank Rows (30s/20s)

x3

50 Cal Bike

15 Pushups

10 Pullups

10 DB Shoulder to Overhead

10e DB Plank Rows

x3

R+ 70 cal Bike…and all STRICT movements: 5 STRICT Pullups, 5 STRICT HandStandPushups, STRICT DB Shoulder Press 40s/30s