CrossFit Warrenton – CrossFit
Crossover Symmetry (No Measure)
Trainer will explain, step by step, what to do.
While waiting for your turn…do…
-Ankle Pumps
-Hip CrossOver Stretch
-Pigeon
-Bottom of the Squat Stretch
May 10, 2021 “Andy Griffith” (3 Rounds for reps)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
R+ Everything w/ a vest 20/14
**(bring your own if you have it)
** If you cant do pull-ups with a vest this is not R+.
-also do NOT use a band for pull-ups if wearing a weight vest (but pullins with a vest are fine)
—if you use our vest, be respectful and spray down and hang back up…
**Do NOT take off vest and drop on the ground when workout is over– clips break all the time when people are careless like this. Thanks!
Accessory Work (Couch/Twisted Cross/Bicep Stretches) (No Measure)
1′ couch stretch (each side)
https://www.youtube.com/watch?v=ulgAOykAgV4
1′ twisted cross (each side)
https://www.youtube.com/watch?v=eNJI0cX6hQw
30 sec bicep stretch on wall (each side)
https://www.youtube.com/watch?v=QY4gCIYbGQk