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)



Front Squats

Shoulder to Overhead

Cal Bike

Rx 95/65

R+ 115/75

R++ 135/95

ROM WOD after class (No Measure)