CrossFit Warrenton – CrossFit
Row + Active Warmup (No Measure)
:45 Easy Row
:45 Active Spidermans to Push-up
:45 Moderate Row
:45Mountain Climbers
:45 Faster Row
:45 Steady Burpees
Shoulder Press (3,3,3,3,3)
recovery of 5e uni side wipers
20′: Flintstones (AMRAP – Rounds and Reps)
50 Wallballs (20/14)
40/30 Cal Bike
30 AbMat Situps
20 Dumbbell Snatches (40/20)
R+ Toes to Bar instead of AbMat Situps, and 50/35
R++ T2B and 70/50Snatches
**Wallball standards: hip crease below knee on squats and ball above 10’ line on every rep.
**AbMat standards: shoulder blades to ground/mat while keeping your butt plastered to the ground (no lifting up butt as you lay back) and tap your TOES(not heels) on each rep.