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