Announcements
If you do not want to leave the house today, we have added an “AT HOME” WOD that you can do. Be sure to sign in under “AT HOME” do NOT sign in to an actual scheduled class time. Enjoy!
CrossFit Warrenton – CrossFit
:30 Movement Warmups + Barbell work (No Measure)
:30 Plate Hops
:30 Active Samson
:30 Glute Bridges
:30 Plate Ground to Overhead
:30 Active Spidermans
:30Right Leg Glute Bride
:30 Left Leg Glute Bridges
:30 Plate Counterbalance Squats
:30 Push-up to Down Dog
Barbell Warmup
10 Good Mornings
10 Back Squats
10e Elbow Rotations
10 Strict Press
10 Romanian Deadlifts
10 Front Squats
Hang Squat Clean (15′ to work up to a heavy set of 3 )
Stand up with bar, try to get comfortable changing direction by exploding upward with hips and dropping underneath the bar as quick as possible
Dec 15, 2020 “Black & Blue” (Time)
10 Power Cleans (95/65)
10 Burpees over Bar
x5
R+ (135/95)