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)


15 Front Squats (95/65)

50 Single Unders

15 Deadlifts (95/65)

50 Single Unders

R+ Overhead Squats + 30 Double Unders