CrossFit Warrenton – CrossFit
Shoulder/PVC Warmup (No Measure)
1’e Hamstring stretch on rig
1’e Pigeon Stretch
10e dynamic spidermen
15e fwd-back bends
15 PVC pullovers
10e PVC Around the worlds
Go over Strength Standards and WOD.
Shoulder Press (5-5-5)
Work up to a 5 rep Max.
If doing Wendler Program this if your deload day.
12’: Cheaper by the Dozen (AMRAP – Rounds and Reps)
3 Deadlift (185/115)
3 Knees to Elbows
3 Cal Bike
6 DL
6 Knees to Elbows
6 Cal Bike
…and so on…
R+ 225/135 DL, T2B instead of Knees to Elbows