CrossFit Warrenton – CrossFit
Overhead Squat Warmup (No Measure)
Arm Circles 20e
1′ each leg Calf Stretch
1′ Pec Stretch (partner up)
Foam Roll Back
1′ Thoracic Stretch over foam roll
PVC Pullovers
PVC Around the Body
PVC OH Squats
Overhead Squat w/ 2s Pause (3-3-3-3-3)
Normal OH squat w/ a 2s Pause held at the bottom
If your flexibility/stability isn’t there for Overhead Squats do NOT do more than PVC; rather do Front Squats
Double Jointed – November 20, 2019 (AMRAP – Rounds and Reps)
AMRAP 20’
15 Front Squats (95/65)
50 Single Unders
15 Deadlifts (95/65)
50 Single Unders
R+ Overhead Squats + 30 Double Unders