CrossFit Warrenton – CrossFit

Eeerrrrthing (No Measure)

1′ anterior delt smash (lacrosse ball)

1′ posterior delt smash (lacrosse ball)

Lateral Tube Walk (down 2; back 1) down and back

1′ each Hip crossover stretch (foot on wall)

2′ inner thigh stretch feet on wall

10e scorpion

30 V-ups

30e side plank bumps

30e ankle pumps/circles

10′ Assault Bike (Calories)

10′ SPRINT for Calories

2′ Rest

March 11th EMOM (Back/Front Squat) (AMRAP – Reps)

Alternating “On the Minute” x 12 (6 Rounds):

Minute 1 – 6 Back Squats

Minute 2 – 6 Front Squats

All repetitions, on both movements, are completed with a singular weight: 65% of our current 1RM Front Squat. All repetitions can be taken from the rack, with time remaining after each inside the minute as rest.

5′ Rest

Jeremy (Time)


Overhead Squats, 95# / 65#


Front Squat (just to find your 65% for the EMOM)