CrossFit Warrenton – CrossFit
8′ EMOM Warmup (No Measure)
EMOM 8:
1st Minute: Forward-Back Leg Swings
2nd Minute: Quad Stretch (:30e)
3rd Minute: Deep Side Lunges (:30e)
4th Minute: Iron Cross
5th Minute: Scorpion
6th Minute: Frankenstein
7th Minute: Side Shuffles
8th Minute: Jog Back n Forth
Deadlift (5-5-5-5)
Don’t go super heavy. Today is about regaining the form with the barbell – it’s been a WHILE!
EMOM 8′ (AMRAP – Reps)
2 STRICT pull-ups (or 5 pullins) -no bands!!!
10 Jump Squats
2 Burpees
AT HOME:
2e Side Benr Over Rows
10 Jump Squats
2 Burpees
Every Minute on the Minute for 8 total minutes.
“High Heels” (AMRAP – Rounds and Reps)
AMRAP 12’
10 Front Squats (95/65)
10 Toes 2 Bar
30 Double Unders
AT HOME:
10 DB Squats
10 Sit-ups/Vups
60 Jump Ropes/ 30 Jumping Jacks
12’ AMRAP