CrossFit Warrenton – CrossFit

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell or trainer bar)

Macho Man Complex (Work your way up to YOUR heavy complex)

3 Power Cleans

3 Front Squats

3 Push Jerks

Front Squats/Cindy (Time)

100 Front Squat (115/75)

for time.

*Everytime you have to rest the bar (other than in the front rack position); perform 2 rounds of Cindy.

Cindy= 5 Pullups, 10 Pushups, 15 Sqts
Newer Peeps or MOD:

250m Row

10 Goblet Squats (35/25)

5 Pullups/Pullins

10 Pushups

15 Air Squats



100 JUMP Squats (hip crease below parallel and jump high)…for time…

*every break perform:

2 rounds of:

10 Situps

10 Pushup

15 Air Squats