CrossFit Warrenton – CrossFit
Warm-up (No Measure)
:45 of the following:
Easy Bike
Single Unders
PVC Pass Throughs
Moderate Bike
Single Unders
PVC Lat Stretch
Faster Bike
Single Unders
PVC Overhead Squats
WITH EMPTY BARBELL
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
March 23, 2020 “Six Flags” (Weight)
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
*score is your heaviest set of 3 snatches
*Cleans in the MOD if your shoulders won’t allow you to do snatches
We won’t be sharing bikes today…if we have a full class, flow over will do Ski Erg…
AT HOME:
15 Burpees
30 Dubs/90 Singles or 90 Jumps in place
5 Ground to Overhead with and odd object (anything you can find that has some weight to it)
x6
Goal Work (No Measure)
If time left in class…