CrossFit Warrenton – CrossFit
:30 Stations WARMUP (No Measure)
Grab a 15/10# Plate for this warmup:
:30 Forward and Back Hops to Plate (jumping…stepping is fine too)
:30 Down Dog
:30 Lateral Hop back n forth “onto” then off of the plate
:30 Squats
:30 Plate Ground to Overhead (tap one end of the plate to ground)
:30 Hand Plank Hold
:30 Plate Floor Presses
:30 Hollow Hold (LOW BACK PRESSED HARD INTO GROUND)
:30 Hands on Plate Mountain Climbers
:30 Superman HOLD
:45 each side Chest Stretch on Rig
Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.
:30 Dead Hang From Bar
Passively hang from a pull-up bar for 30 seconds. Try to get as tall as possible.
Back Squat (3-3-3-3-3-3 (6 total sets))
Oct 8, 2019 “Under Belly” (Time)
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats