CrossFit Warrenton – CrossFit
Deadbug/Functional movements Warmup (No Measure)
15e Dynamic Spider Stretch
15e Alternating REVERSE Lunges
10e Iron Cross
1′ Childs Pose (knees wide)
1’e Hip Crossover Stretch
Deadbug (trainers instructions)
Deadlift (7′ EMOM: 10 reps @55%))
To modify, do LESS reps but keep 55% if you can.
Newer PEEPSdo 6 reps.
10 for 10 (Time)
10 Box Jump Overs (24/20)
10 Toes to Bar
10 Wallballs (20/14)
10 Pushups (no hip/quad touch)
x7 rounds for time
R+ 10 rounds (still Rx weights/standards)
Newbies do x5 rounds