CrossFit Warrenton – CrossFit
10′ AMRAP Warmup Row/cleans (No Measure)
10′ AMRAP
1′ easy row
5 Muscle cleans (empty bar)
5e Alt. V-ups
5 scap pull ups
5 jump squats
then..
2 Power Cleans
4 Toes to Bar/Hanging Knee Raises
6 Wall Balls
x2
Jan 18, 2021 “Black Panther” (AMRAP – Rounds and Reps)
20′ AMRAP
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
MOD 1 (Rx for Masters 45+)
5 Power Cleans (115/80)
10 Knee to Elbows
15 Wall Balls (14/10)
MOD 2
5 Double Dumbbell Cleans (light)
10 Sit Ups
15 Wall Ball Thrusters
**Target # of Rounds: 10+
Minimum Rounds before scaling: 7
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Accessory (if time) Curls/Ring Holds/Couch Stretch/Lats (No Measure)
3 Rounds
10 Standing Alt. DB Bicep Curls (each side)
https://youtu.be/NZAHHZpBkwc
20-40 secs Top of Ring Dip Hold
https://youtu.be/0hQvgRT67m0
1′ couch stretch (each side)
https://youtu.be/ulgAOykAgV4
1′ foam roll lats (each side)
https://youtu.be/LuJcHe_EebA