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)