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