CrossFit Warrenton – CrossFit
1′ holds + Functional Warmup (No Measure)
1 minute on each side:
Pigeon Stretch
Spiral Stretch
Hip Stretch (CrossOver)
10 each side Iron Cross
10e Forward Back Leg Swings
10e alternating Lunges with Twist
10 Wall Facing Air Squats SLOW
REPEAT until we are ready to start Skill/Strength
Chin up HOLD (recovery of 30 V-Ups for a total of 3 rounds)
Max time you can hold a chin up (palm grip facing your face)
Newer people: MAX TIME Pullin grip hold (chest at rings)
Nov 25, 2019 (Compare to previous years) (Time)
100 Swings 53/35
(Every break = 10 Wallballs)
80 HR Pushups
(Every break = 5 Wallballs)
800m Run/1K Row
80 Wallballs 20/14
(Every break = 5 Swings)
100 AbMats
(Every break = 10 Swings)