CrossFit Warrenton – CrossFit
WARM UP (legs/shoulders/ankles) (No Measure)
1′ each leg Runners Stretch
1′ Calf Stretch on Rig
1′ Foam Roll on Quad
2′ Calf Rolling (Foam roll or Bar)
30e Ankle Pumps/Circles
Durante Core (Time)
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
x5 rounds
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
DO NOT DROP WEIGHTS. If you have to drop then it’s too heavy for you; GO LIGHTER! (Yes I’m yelling)
Ladies Rx 20# (men if not enough 35# default to 30# or 40# based on availability) record what weight you do, in the notes section, there is no way for me to add an R+ button because this is a hero WOD and its already a preset WOD.