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