CrossFit Warrenton – CrossFit
New Functional Warmup (No Measure)
25 Clap behind the back Jumping Jacks
10 Arms OH and behind JJ
4e Lunge, Elbow to Ankle, into Point both arms behind
6e side Lateral lunge/HS Stretch
4 Wide Leg Walkouts w/5 pushups
10e bent over, lateral, hip/arm swings
10e Shoulder Turns
“Guts and Glory” (Time)
For Time:
15 – 10 – 5:
Bike for Calories
Thrusters (95/65)
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)