CrossFit Warrenton – CrossFit

:30 stations Warmup with Dumbbell (No Measure)

:30 Easy Bike

:30 Active Spidermans

:30e side Single Arm Dumbbell Strict Press

:30 Moderate Bike

:30 Push-up to Down Dog

:30e side Single Arm Dumbbell Row

:30Faster Bike

:30 Inchworm to Push-up

:30 Single Dumbbell Goblet Reverse Lunges

Body Positions


Hollow Hold

Arch Hold

Front Plank on Hands

(Warmup Performed With Single Light Dumbbell)

Deadlift + Power Clean + Hang Clean

Spend 10’ working your way up to a heavy single…

Dec 14, 2020 “Eighteen Wheeler) (AMRAP – Rounds and Reps)


18 Cal Bike

15 Wallballs (20/14)

12 Dumbbell Snatches (30/20)

9 Hanging Knee Raises

R+ DB(50/35) & 9 T2B

Deadlift (3-3-3+ (People doing Wendler))

If you’re not doing Wendler you will be doing the Deadlift, Power Clean, Hang Clean Complex.