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

Kettlebell Windmill (10-10-10 (10e For-Rev Lunges after each set))

Go light! Use this as a stretch. If you have inflexible shoulders or injured shoulders, and if you can’t stabilize the KB overhead, grab the KB from the ground instead of Overhead. Coach will go over this modification.

“Arm n Hammer” Feb 7th 2020 (Time)

Buy-In: 15 Clusters (95/65)

3 Rounds:

21/15 Cal Bike

15 Pullups

Cash-Out: 15 Clusters (95/65)

R+ (Ski Erg and C2B) AND (135/95)