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)
————————-
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)