CrossFit Warrenton – CrossFit

Warmup Bike/DB’s (No Measure)

8 min AMRAP

1′ easy bike

5 Single DB Front Squats (each side)

5 Single DB Shoulder to Overhead (each side)

5 Deadbugs (each side)

5 Single Leg Glute Bridge (each side)

When 8′ is up, grab a DB for each hand and do…

3 sets

:20 Bike

4 DB Thrusters

Jan 11, 2021 “The Mandalorian” (4 Rounds for time)

4 sets (new set every 10 min)

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15/12 Cal Bike

12 Thrusters (30/20)

x3 for time

*rest for the remainder of 10’ and repeat 4 total times, start the 3 rounds over again at 10:00, 20:00, 30:00

R+

Bike

12 DB Thrusters (35/25KB)

Cal Bike

9 DB Thrusters (50/35)

Cal Bike

6 DB Thrusters (70/50)

*bike cals are 15/12
Masters Rx (45+)

Cal Bike

12 DB Thrusters (30/20)

Cal Bike

9 DB Thrusters (35/25 KB)

Cal Bike

6 DBThrusters (50/35)

*bike cals 12/10

Aim for 5’-6’

Time CAP each round 8’

Dead Hang from Pullup Bar (Accumulate 3-5 minutes of dead hang)

Score each minute as a “rep” (If you head a total of 5 full minute, then your score is 1 set x 5)

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