CrossFit Warrenton – CrossFit

Stretch/Movement All Rolled into ONE (No Measure)

1′ Spiral Stretch (each side)

1′ Hip Crossover Stretch (each side)

10 Walkouts with Pushup

50e Russian Twists (both hands tap)

50 V-Ups

1′ Superman Hold (arms/legs up HOLD)

10e Iron Cross

1′ Superman Hold (again)

10e Forward/Back Bends

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Rx head touches the same plane as we here your hands are. If hands are on ground, then head must touch the ground. Hands on plates: have something in between plates to tap your head to. Can do this, see mods below:

Mod weights(still lifting same weight, but with more repetitions)

35-25-15 @ 135/95 (or lighter)

Mods for HSPU:

– AbMats for head

-Pike HS pushups (head tapping ground)

– Legs Straight, Hip’s bent at 90 degree angle and toes on box, head to touches AbMat

– X2 HR Pushups

ROM WOD after class (No Measure)


30 Superman

30 V-ups

30e Side Plank Bumps

1′ Elbow Plank

50e Russian Twists

Solo If time before class or after ROMWOD!! Ask coach I’d unfamiliar with movements! Remember: low back should be GLUED to the ground for V-ups!