CrossFit Warrenton – CrossFit

1’ each station Warmup (No Measure)

1 Minute Easy Bike

1 Minute Active Spidermans

1 Minute Slamball Ball Foot Taps

1 Minute Moderate Bike

1 Minute Active Samson + Air Squat

1 Minute Slamball Deadlifts

1 Minute Faster Bike

1 Minute Push-up to Down Dog

1 Minute Slamball Strict Press & Reach

Shoulder Press (5-5-5-5)

STRICT Shoulder Press (NO legs)

**follow each set of 5 reps with :20 paralette hold

October 16th, 2019 “Bam bam” (AMRAP – Rounds and Reps)

AMRAP 25:

10 Calorie Assault Bike

15 Slams (25/15)

Hill Sprint