CrossFit Warrenton – CrossFit
Warm-up movement 3 (No Measure)
:30e Standing Quad Stretch
:30 Laying on back Knees to Chest
10 Knuckle Drags
5e Side Lunge
:30e Seated Cradle Stretch
Walking Samson
5e Active Spiderman
10 Walkouts
Toe Walk -down
Heel Walk -back
10 Air Squats -down
High Knees -back
Butt Kicks -down
Ring Holds
EMOM for 6′
:20 Ring HOLD (:40 Rest)
Shoot for “unassisted” – no feet on the ground
MOD 1: Hold for a less amount of time
MOD 2: Have feet on the floor for extra support
July 19, 2021 (compare to 2019) (Time)
20-15-10-5
Deadlift
Front Squats
Shoulder to Overhead
Cal Bike
Rx 95/65
R+ 115/75
R++ 135/95