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.