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

()

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