CrossFit Warrenton – CrossFit

Warmup (no bar) (No Measure)

:30 at each station:

Single or Double Unders

Inchworm to Push-up

Glute Bridges

Single or Double Unders

Active Spidermans + Hamstring

Single Leg Glute Bridges (30 Each Side)

Single or Double Unders

Air Squats

Glute Bridge Walkouts

Hang Power Clean & Power Clean (1e,1e,1e,1e,1e,1e)

Hang power clean immediately into a power clean (touch and go)

15′: Metcon (AMRAP – Rounds and Reps)

5/10/15…Goblet Squats (53/35)

10/15/20… Swings(53/35)

10e/20e/30e… Rope Chops
R+ 70/53 and 20/40/60… Bilat Rope Chops