CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
30 PVC Pass Throughs
15e PVC Around the world (Left and Right)
-into-
2 sets (empty bar)
30 second Row
5 Power Cleans
5 Hang Power Cleans (below the knee)
5 Hang Power Cleans
Nov 2, 2021 “Ronald Acuna Jr” (Time)
* Rx
4 Rope Climbs
45 KB Front Rack Walking Lunge (2×35/2×25)
25/20 Cal Row
45 KB Front Rack Walking Lunge (2×35/2×25)
4 Rope Climbs
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* MOD
15 STRICT Pullups
(banded if you must)
45 Goblet Squats or (no weight walking lunge steps)
20/15 Cal Row
45 Goblet Squats or (no weight walking lunge steps)
15 STRICT Pullups (banded if you must)
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* R+
5 Rope Climbs
60 KB Front Rack Walking Lunge Steps (2×53/2×35)
30/24 Cal Row
60 KB Front Rack Walking Lunge Steps (2×53/2×35) -use DB is no KBs
5 Rope Climbs
**Use DB is no KB available, but no resting on shoulders, actively hold them in the front rack
3-Position Power Clean (Ground, Below Knees, Hang) (10′-12′ to work up to a heavy set)
** Complex is completed unbroken!
**Workout up to heavy set
Hip Extension (5 sets of 20 (On your own if time left in class))
On GHD or Back Ext Machine so hips are slightly past the hip pad.
Go down bending hips to 90 degrees and raise to parallel.
Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep