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