CrossFit Warrenton – CrossFit
:30 stations Warmup with Dumbbell (No Measure)
:30 Easy Bike
:30 Active Spidermans
:30e side Single Arm Dumbbell Strict Press
:30 Moderate Bike
:30 Push-up to Down Dog
:30e side Single Arm Dumbbell Row
:30Faster Bike
:30 Inchworm to Push-up
:30 Single Dumbbell Goblet Reverse Lunges
Body Positions
:30-:20-:10:
Hollow Hold
Arch Hold
Front Plank on Hands
(Warmup Performed With Single Light Dumbbell)
Deadlift + Power Clean + Hang Clean
Spend 10’ working your way up to a heavy single…
Dec 14, 2020 “Eighteen Wheeler) (AMRAP – Rounds and Reps)
AMRAP 18:
18 Cal Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (30/20)
9 Hanging Knee Raises
R+ DB(50/35) & 9 T2B
Deadlift (3-3-3+ (People doing Wendler))
If you’re not doing Wendler you will be doing the Deadlift, Power Clean, Hang Clean Complex.