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)
21-15-9
Overhead Squats, 95# / 65#
Burpees