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)