CrossFit Warrenton – CrossFit

Warm-up movement 3 (No Measure)

:30e Standing Quad Stretch

:30 Laying on back Knees to Chest

10 Knuckle Drags

5e Side Lunge

:30e Seated Cradle Stretch

Walking Samson

5e Active Spiderman

10 Walkouts

Toe Walk -down

Heel Walk -back

10 Air Squats -down

High Knees -back

Butt Kicks -down

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

5′ Rest

10′ EMOM Row (Distance)

Every min (10 minutes)

Row for meters (175m/150m)