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
x4
AT HOME MOD:
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