CrossFit Warrenton – CrossFit
Hip Warmup w/5′ AMRAP Wallballs/Plank/Press (No Measure)
Banded for shoulders 10e:
-pull aparts
-diagonal pull apart R
-diagonal pull apart L
-external rotn
-behind neck press outs
-overhead with tension pull apart hold
-for/back with tension
then double it up and with band around legs just above the knees
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
5′ AMRAP
5 wallballs (breathe with each rep – cycle arms)
5 plank shoulder taps (each side)
5 floor plate press
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Jan 13, 2021 “Baby Yoda” (Time)
Teams of 2
200 Wall Balls (20/14)
125 GHD Sit Ups (OR 175 Abmat Sit Ups)
75 Syncro Push Ups
Target time: 16-18′
Time cap: 25′
Accessory(if time) Glutes/BORows (No Measure)
10 DB Bent Over Row
15 Glute Bridges
x3