Announcements
This is intended to be a FULL OUT sprint, where you should NEED the 2:30 to rest. If you don’t feel like you’re pushing that hard to need the 2:30 rest, then you need to go faster/harder.
CrossFit Warrenton – CrossFit
Active Warmup (No Measure)
10 Cal Assault (20 Airdyne)
10 For-Back Bends
10e Dynamic Spider Stretch
10 Cal Assault (20 Airdyne)
1 Inchworm (down AND back)
20 Jumping Jack Squats
Feb 17th 2020 “TRUE ASSAULT FROM BIKE” (5 Rounds for calories)
:30 SPRINT (Full sprint)
2:30 REST
X5
Record the calories that are shown on screen RIGHT AT the :30 mark…no rollover calories count
February 17, 2020 “Busta Thrust” (Time)
21-15-9
DB Thrusters (RIGHT arm) (30/20)
AbMat Sit-ups
DB Thrusters (LEFT arm) (30/20)
AbMat Sit-up
Burpees over Dumbbell
R+ anything heavier + 1 round of GHDs in place of sit-ups each round
R++ 50/35 and GHDs