CrossFit Warrenton – CrossFit

Shoulder/PVC Warmup (No Measure)

1’e Hamstring stretch on rig

1’e Pigeon Stretch

10e dynamic spidermen

15e fwd-back bends

15 PVC pullovers

10e PVC Around the worlds

Go over overhead squat form with PVC with coach…

Overhead Squat w/ 2s Pause (3-3-3-3-3)

Normal OH squat w/ a 2s Pause held at the bottom
:30 Elbow Plank after each set

**FORM FIRST (at light weight) then consider bumping up the weight…if form isn’t there, stick with PVC or 5# trainer bar working on flexibility/strength/form.

November 4, 2019 (AMRAP – Rounds and Reps)

15’ AMRAP (One DB for all movements)

5e DB Snatches (40/20)

5e uni Arm DB Thrusters (40/20)

Walking lunge length w/ one DB (hold however you want)

R+ 50/35

R++ 70/50

Cool down with class (No Measure)

:30 forward/back leg swings each leg

:30 quad stretch

10e Iron Cross

10e Scorpions