CrossFit Warrenton – CrossFit
Warmup-Active w/Plate (No Measure)
Hill Easy Jog
:30 Plate Hops (15/10)
:30 Air Squats
:30 Plate Ground to Overhead
:30 Active Samsons
:30 Plate Counterbalance Squats (Press Away From Body During Squat)
:30 Deep Side Lunges
With BARE bar:
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Ladies Rx 75# PP, 35# KB, 20” Box
Goal Work (No Measure)
If time left in class…please take advantage of working on any of your goals!!