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