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