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!!