Announcements
Happy Birthday Coach Amy!
CrossFit Warrenton – CrossFit
Dynamic Warmup (No Measure)
30 Wrist Rolls each way
30 Elbow Turns each way
30 Shoulder Turns
10 Forward/Back Bends
10e Lunge w/Twist
10e Iron Cross
Inch Worm lap
30e Jog in Place/High Knees/Butt Kicks
Repeat until Skill/Strength
Mini Workout (Ab’s/Arms) (No Measure)
:30 Bicycle Crunches :10 Rest x6
:30 Superman :10 Rest x 6
Burpee Thruster PC Hell (Time)
50 Thrusters (95/65)
50 Power Cleans (95/65)
*Every minute perform 5 burpees (start the workout with 5 burpees, too)
EMOM athletes will perform 5 burpees + MAX Rep Thrusters EVERY MINUTE until you’ve reached 50 reps. Once you complete 50 Thrusters move onto P.Cleans until all 50 are complete, continuing to do your 5 burpees each minute.
*MOD: Do fewer burpees each minute.
30′ CAP