CrossFit Warrenton – CrossFit
Increase HR Warmups (No Measure)
:30 Bear Plank
30e Belly Taps
x2
15 DU/30 Singles
10 KB Swings (light)
15 DU/30 Singles
5 Kettle Bell Swings (light)
x2
Burgener Warmup WITH COACH (PVCs)
-Coach will break down movements in the WOD with the entire class
Power Snatch + Hang Squat Snatch + Squat Snatch
2 sets @ 70% 1RM snatch
3 sets @ 75% 1RM snatch
* Rest 60-90 seconds between sets
Jan 12, 2021 “This is the way” (Time)
10-9-8-7-6-5-4-3-2-1
KB Swings (53/35)
30 DU
MOD 1: (Masters Rx 45+)
Swings (35/25)+30Dubs
MOD 2:
60 singles and/or lighter weight
Target time: 5-7′
Time cap: 10′
Accessory Stretching (on own if time) (No Measure)
Accessory:
3-way wrist stretch – 30 sec each
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body
-1 min pigeon pose (each side)