10232021

CrossFit Warrenton – CrossFitBike: Oct 23, 2021 (part 1) (AMRAP – Reps)8 minute AMRAP 4-8-12-16-20… Bike Cal 1-2-3-4-5…. Burpee Box Jump Overs (24”/20”)2′ RestRow: Oct 23, 2021 (part 2) (AMRAP – Reps)8 minute AMRAP...

10222021

CrossFit Warrenton – CrossFit ()Warm-up (No Measure)3:00 Machine -into- 6 min AMRAP Jog to Stop Sign 8 sit ups 30-sec single undersOct 22, 2021 “Chum Bucket” (Time)__________________ 
Rx: 5 sets
 Hill Sprint (to Barrier)
 15 GHD’s 
40 Double...

10212021

CrossFit Warrenton – CrossFit ()HAMSTRING/GLUTE ACTIVATION (No Measure)30e uni leg bridge (hips up down) 30 Superman (feet together) 30e uni leg bridge HOLD + straight leg raise 30 Superman (feet apart) 20e uni leg bridge HOLD w/opposite leg lateral raiseWarm-up...

10202021

CrossFit Warrenton – CrossFit ()Warm-up (No Measure)10 min AMRAP Crossover Symmetry (different movement each round) 30 sec easy bike 5 Jumping Squats 3e Spider Stretch w/ Pushup 10 Walking Lunge steps + Trunk TwistOct 20, 2021 “The Krusty Krab”...

10192021

CrossFit Warrenton – CrossFit ()Warm-up (No Measure)7′ AMRAP 10-sec handstand hold 10 Banded Good Mornings 5 Double Dumbbell Deadlifts 5 Dumbbell Hang Power Cleans 5 Dumbbell Push PressDeadlift + Hang Power Clean + Jerk (5 DL+3 HPC+Jerk -Work up to a...

10182021

CrossFit Warrenton – CrossFitWarm-up (No Measure)10 min AMRAP Crossover Symmetry (different movement each round) 30 sec. Easy row 3 Inch Worm into a deep squat 5 box step-ups (each side) 3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch...