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)
21-15-9
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)
OPTIONAL CORE WORK (ACCESSORY WORK) (No Measure)
30 Superman
30 V-ups
30e Side Plank Bumps
1′ Elbow Plank
50e Russian Twists
x2
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!