CrossFit Warrenton – CrossFit
ROM WOD (No Measure)
Do this as a class before WOD…
15’: Metcon (AMRAP – Rounds and Reps)
Walking lunge LENGTH
10/8 Cal Bike
20 AbMat situps
R+ holding 1 dumbbell overhead (40/20), 10/8 Cal Bike, GHD Sit-ups
R++ holding 1 dumbbell OH (50/35), 10/8 cal bike, GHD, then 10/8 cal ski
5′ Rest
15’: Metcon (AMRAP – Rounds and Reps)
10 KB SDHP 53/35
10 Ring Dips (ft. On ground)
10 Swings (53/35)
10 HR pushups
R+ KB SDHP 70/53, unassisted dips w/ ft. In air, 70/53 KB swings, Plyo Pushups