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)