CrossFit Warrenton – CrossFit

Warmup around block + movements (No Measure)

Jog around Block

10 Pushups

10e Spiderman

10e Iron Man

10e Scorpions

LETS ROCK n ROLL!

Ring Dips (Work on Ring Dips)

Stages:

1. Master the Ring Hold

2. Work negatives

3. Banded

4. Small range of motion

5. Full range

6. Add weight belt

7’ Hang Clean & Jerks (AMRAP – Reps)

AMRAP 7:

25 Hang Clean & Jerks (95/65)

25 Hang Clean & Jerks (15/75)

Max Hang Clean & Jerks(135/95)

R+(135/95),(155/105), (185/135)

Mod: start light and give yourself room to increase in weight after each set of 20..

3′ Rest

7’ AMRAP Front Squats (AMRAP – Reps)

AMRAP 7:

25 Front Squats (95/65)

25 Front Squats (115/75)

Max Front Squats (135/95)

R+ (115/75) (135/95) (155/105)

3′ Rest

AMRAP 7’ Deadlift (AMRAP – Reps)

AMRAP 7:

25 Deadlifts (135/95)

25 Deadlifts (155/115)

Max Deadlifts (185/135)

R+(185/135), (225/155), (275/185)