CrossFit Warrenton – CrossFit

Bar/WB Movement Prep (No Measure)

Movement Prep Warmup:

10 Walkouts with Pushups

:30 Bottom of the Squat Stretch

:30 Empty Bar Deadlifts

:30 Slow Air Squats

5 Medicine Ball Front Squats

5 Medicine Ball Thrusters

5 Wallballs

Build to Lighter Barbell Weight

Dec 8, 2020 ” Monster Mash” (Time)

50 Wallballs (20/14)

50 Box Jumps (24″/20″)

50 Wallballs (20/14)

On the Minute [Starting at 0:00]:

5 Deadlifts (Rx 135/95)

R+(225/155)

Muscle-ups (After WOD if time. )

Use this time to work on Muscle Ups or progressions…