CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Clock Set for 10:00
2:00 Jump Rope (nice and easy)
– into –
10 Forward Leg Swings (each side)
10 Side Leg Swings (each side)
10 Ankle Around the worlds (each side)
-into-
6 min AMRAP
5 Deadlifts (empty bar – build across)
5 Hang Power Cleans (empty bar – build across)
5 Front Squat (empty bar – build across)
5 Shoulder to Overhead (empty bar – build across)
Warm-up (No Measure)
Accessory (on your own if time left in class)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll back
Warm-up (No Measure)
Accessory (on your own if time left in class)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll back
July 16, 2021 “Summer Breeze” (Time)
RX:
4th Street Run
63 Deadlifts (75/55)
4th Street Run
45 Hang Power Cleans (75/55)
4th Street Run
36 Thrusters (75/55)
4th Street Run
R+ (Block Run AND 95/65)
MOD:
400m Row
40 Dumbbell Deadlifts (light)
400m Row
30 Dumbbell Hang Power Cleans (light)
400m Row
20 Dumbbell Thrusters (light)
400m Row