CrossFit Warrenton – CrossFit
Shoulders (No Measure)
20e Shoulder Shrugging Circles
20e Arm Circles (start small to big)
20e Shoulder Turns
2′ each side Pec Smash on Ground
2′ inner thigh stretch on wall
Discuss skill/strength form
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
Oct 25th, 2019 (AMRAP – Rounds and Reps)
15 Cal Bike
50 Rope Chops
15 KB Swings (53/35)
12’ AMRAP
(both arms move up and down simultaneously together)