CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warmup (Lets get REALLY Warm)

21-15-9 Calorie Machine (any machine available)

Air Squats

Burpees (9-7-5)


3 sets (empty bar)

5 Muscle Cleans

5 Hang Power Cleans 

5 Front Squats

Jan 8, 2022 “Daniel in the Lions Den” (Time)

1000m/850m Row

30 Front Squats (95/65)


Dumbbell Good Mornings (4 sets of 15)

Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
Accessory Work IF TIME..

Flat Bench DB Fly (4 sets of 10 reps (STAY LIGHT))

Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Accessory Work IF TIME