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))

https://youtu.be/7X075Hrl5lE

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

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