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06082020 | CrossFit Warrenton

CrossFit Warrenton – CrossFit

8′ EMOM Warmup (No Measure)

EMOM 8:

1st Minute: Forward-Back Leg Swings

2nd Minute: Quad Stretch (:30e)

3rd Minute: Deep Side Lunges (:30e)

4th Minute: Iron Cross

5th Minute: Scorpion

6th Minute: Frankenstein

7th Minute: Side Shuffles

8th Minute: Jog Back n Forth

Deadlift (5-5-5-5)

Don’t go super heavy. Today is about regaining the form with the barbell – it’s been a WHILE!

EMOM 8′ (AMRAP – Reps)

2 STRICT pull-ups (or 5 pullins) -no bands!!!

10 Jump Squats

2 Burpees
AT HOME:

2e Side Benr Over Rows

10 Jump Squats

2 Burpees

Every Minute on the Minute for 8 total minutes.

“High Heels” (AMRAP – Rounds and Reps)

AMRAP 12’

10 Front Squats (95/65)

10 Toes 2 Bar

30 Double Unders
AT HOME:

10 DB Squats

10 Sit-ups/Vups

60 Jump Ropes/ 30 Jumping Jacks

12’ AMRAP