CrossFit Warrenton – CrossFit
PVC w/walkouts (No Measure)
3 Rounds
30 Seconds Each:
PVC Pass Throughs
Walkout w/ Push-up
PVC Overhead Squats
Active Samson
*Attempt to Get More Narrow on PVC Pipe with Each Round
Arch Hold Skill Teaching/Refresher (No Measure)
30 Second Arch Hold on Ground
3 set of 10 Second Arch Hold on Bar
10 Scap Pull-ups (arms straight, shoulder movement only)
10 Kip Swings (NOT PULLUP)-The Hollow Rock Back-n-Forth
Work on KIP SWING. Coach will explain how to do this. NO BANDS!
(10 STRICT PULLUPS if not doing Kip Swings)
“Grim Reaper” Jan 6th, 2020 (AMRAP – Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
MOD: Front Squats and/or Toes to Rig/Hanging Knee Raises
5′ Rest
“Grim Reaper Part 2” Jan 6th, 2020 (AMRAP – Reps)
AMRAP 5:
15-12-9
Thrusters (95/65)
Pull-ups
R+ C2B Pullups
MOD: Lighter weight and/or Pullins