There is NO REST (other than the :10 “rest”) to transition. So, for example, whenever you are finished with the bike, you have :10 to transition before the NEXT movement starts, so set stations up rather closely! It’s a GASSER!!!

CrossFit Warrenton – CrossFit

PVC warmup/stretching (No Measure)

:30 PVC Pullovers

:30 Active Sampson

:30 PVC Circles Right

:30 Air Squats

:30 PVC Circles Left

:30 Overhead squats

1’ e Couch Stretch: kneeling with that same foot resting up on wall, forward leg in a Lunge position

1’ Standing Quad Stretch

1’ laying facedown arms OH-PVC liftoff

“Tabata War Style” Feb 11th 2020 (5 Rounds for reps)

Tabata (:20 work/:10 rest)x8 @ each station then move to next station

Cal Bike

KB Swings


AbMat Situps


*Scoring will be 5 rounds for time…total reps for Bike=Round 1

total reps for Swings=Round 2…etc…

R+ 75/55 SDHP w/bar, 70/53 Swings, C2B AND GHDs

Cool Down (on your own) (No Measure)

1′ each Hip Crossover Stretch with foot propped on wall

Foam Roll ITBands 2′ each

Form Roll Quads 2′ each (4′ total if doing both)

2′ Inner Thigh Stretch on Wall

Goal Work (No Measure)

If time left in class…please take advantage of working on any of your goals!!