CrossFit Warrenton – CrossFit

Foam Roll Delight (No Measure)

Foam Roll IT Bands (1′ each leg)

Foam Roll Quads (1′ each leg)

Foam Roll Lats (1′ each side)

Foam Roll Back (1′ of your choice)

Foam Roll Calf (1′ each leg)
then 3x of:

5 walkouts

10e spidermen

5e supine leg swings

10e uni leg bridges

Front Squat (10,10,10,10)

recovery of 3e plank rows (record in Renegade row section)

Renegade Row (3e,3e,3e,3e)

“Happy Hour” Dec 18, 2019 (Time)

12 Power Cleans (115/75)

12 Pullups

12 Push Jerks (115/75)

12 T2B

x3

R+ 135/95 and C2B Pullups