Announcements
40’ CAP…spend 3’ MAX on the the rower each time or you will for sure not finish. Drop the row down to 20cals each round if necessary. Deadlifts are LIGHT so be sure not to pull too fast from the ground!
CrossFit Warrenton – CrossFit
Warmups Lats/Arms (No Measure)
Lat Stretch on Rig (:30 each side)
30 Air Squats
Childs Pose 1′
5 Walkouts with Pushup
Spiral Stretch 1′ each side
Hammy Stretch on Rig
Jennifer (AMRAP – Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
12’ EMOM Ring/slam/Russian (AMRAP – Reps)
EMOM 12’
:30 Ring Hold
20 Slams (25/15)
30e Russian Twists (no weight)
*alternate/change through the exercises each minute. (4 times through)
*you earn 1 rep for each minute all reps are complete. Max score is 12.