CrossFit Warrenton – CrossFit
WARM UP (legs/shoulders/ankles) (No Measure)
1′ each leg Runners Stretch
1′ Calf Stretch on Rig
1′ Foam Roll on Quad
2′ Calf Rolling (Foam roll or Bar)
30e Ankle Pumps/Circles
Push Jerk (15’ to work up to heavy set of 3)
October 28, 2019 “9-Volt” (AMRAP – Rounds and Reps)
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
5′ Rest
Oct 28th, 2019 (part 2) “Bruiser” (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
120 Singles (R+ 60 DU)