01082021

CrossFit Warrenton – CrossFit

Warmup (Jog/Pullup/Bur/Sqt) (No Measure)

10′ AMRAP

Jog to top of Culpeper

5 scap pullups

3 Burpees no pushup

5 db goblet squats

3 stepback lunges (each side)

then…

2 sets

3 Pull Ups + 2 Chest to Bar Pull Ups

2 Burpee Over Bar

1 Squat Clean + 1 Front Squat (build up in weight across sets)

Jan 8, 2021 “Mose’s Mustache” (2 Rounds for time)

3 Rounds for Time

12 Chest-to-Bar Pull-Ups

9 Burpees to bar

6 Front Squats (185/125)

-Rest 5:00 –

36 Chest to Bar

27 Burpees to bar

18 Front Squats (185/125)
Scaling option 1 (Rx for Masters 45+)

12 Pull-Ups

9 Burpees to bar

6 Front Squats (155/105)

x3

-Rest 5:00 –

36 Pull Ups

27 Burpees to bar

18 Front Squats (155/105)

Scaling option 3

12 Jumping Pull Ups

9 Up Downs

6 Goblet Squats

x3

-Rest 5:00 –

36 Jumping Pull Ups

27 Up Downs

18 Goblet Squats

Accessory Work (Chin Up/DB Bench Press) (No Measure)

5 sets

10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)

5-10 Strict Pull-ups (volume based on athlete’s ability – band if needed – show control throughout)

()