CrossFit Warrenton – CrossFit
Warm-up (No Measure)
7’ AMRAP
:30 machine
5 dynamic squat stretch
5 wall balls
5 GHD’s to parallel (or 5 Stick Situps)
5 Hang Power Cleans (empty bar – build across)
June 30, 2021 “James & the Giant Peach” (Time)
R+
27 Wallballs (20/14)
18 GHD Sit-ups
9 Hang Power Clean (135/95)
X3
* 10:00 Time Cap *
2 Front Squats + 2 Back Squats + 15 Jump Squats (Every 2:00 for 5 sets)
Jump Squats to should be UNBROKEN and IMMEDIATELY after Back Squats
Fingers interlocked behind head in prisoner pose.
This should be HEAVY! (you can start moderate and go up, or start heavy and stay heavy)
Accessory Work (on own if time) Quad Smash/Hip Mobility/Wrist Stretching (No Measure)
1′ quad smash (each side): https://www.youtube.com/watch?v=6zxQkBZLoXs
1′ 3 Hip Mobility Stretching Exercises:
https://www.youtube.com/watch?v=nLuvQCTPrcY
3-way wrist stretch:
:30e https://www.youtube.com/watch?v=bBx7Ir-Mqfc
on your own….