Arrive early to get setup and stretch a bit before class. The clock will start promptly when class begins. If you show up a bit late, you’ll just have less time to complete the workout.
Time cap 60-minutes on THE clock, with no rolling over.
6pm class get here extra early if you can as we will try to start the WOD at 5:45pm to still give you the full hour; I have a meeting I have to get to by 7pm.
CrossFit Warrenton – CrossFit
1′ holds + Functional Warmup (No Measure)
1 minute on each side:
Hip Stretch (CrossOver)
10 each side Iron Cross
10e Forward Back Leg Swings
10e alternating Lunges with Twist
10 Wall Facing Air Squats SLOW
REPEAT until we are ready to start Skill/Strength
Landmine: 180s (10e-10e-10e)
10 Medball Shoulder Tosses after each set (GO heavy for YOU)
EMOM #2 (AMRAP – Reps)
DO NOT DROP THE DUMBBELLS! Place them on the ground like they are bottles of fine wine. Thanks you!
3’ AMRAP (2’ rest)
10 dumbbell thrusters (50/35)
Max burpees in remaining time
Repeat for a total of 3 rounds (15min)
(Score is total burpees)
R+ 4’ AMRAPS (1’ rest)
12’ EMOM (PC+HSC+J) (Weight)
Power Clean + Hang Squat Clean + Jerk
Work your way up in weight each round if you can/want. Otherwise use each minute to work on form at a comfortable/light weight.