CrossFit Warrenton – CrossFit

Warm-up (No Measure)

1′ Easy Bike

1′ Easy Row

1′ Slow Squats to Medicine Ball (Butt to Ball)

:40 Moderate Bike

:40 Moderate Row

:40 Squats with Medicine Ball (Bear Hug Ball)

:20 Faster Bike

:20 Faster Row

:20 Jump Squats with Medicine Ball (Bear Hug Ball)

*Start Athletes on Different Stations if Short on Machines

1′ Hands on Wall/Arms Straight Couch Stretch

1′ each side Pigeon Stretch

Shoulder Complex (Weight)

3 Push Jerks

2 Push Press

1 STRICT Press
WORK ON THE FORM of these 3 movements…the Push Press/Jerks will be the easy part…you will only be able to add the max weight of your STRICT press to the bar, which will allow you to work on perfecting the other movements. 3 PushJerks + 2 PushPress + 1 Strict Press =1 rep

15′ to work up to your max

“Airplane Mode” Jan 8th, 2020 (Time)

2 Rounds:

50/35 Calorie Assault Bike

1k Row

50 Wallballs (20/14)