CrossFit Warrenton – CrossFit

Warm-up (No Measure)

8′ AMRAP Warmup

3 Walkbacks w/Pushup

3 Wallballs

5 AbMats

3 Deadlift

3 Hang Cleans

*Empty barbell to start and add weight over the rounds

Turkish Get Up (2e-2e-2e-2e-2e)

Coach will walk you through this, step by step as a whole class. Then feel free to go up in weight each round until you’ve reached your max

Parallette: L Sit Hold (after each set of Turkish Getups)

Rx :20 HOLD

R+ :30 HOLD

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans