CrossFit Warrenton – CrossFit
10′ AMRAP Warmup (Lunges, pullups) (No Measure)
10′ AMRAP
5e Reverse Lunges
5 DB Shoulder Press (light weight)
5 Scap Pull-ups
5 DB Bent-over row
10 PVC OVHS
———
set up HSPU Station and get out a bare bar
———
5 Kipping HSPU
10 Back Rack Alternating Lunges
10 Pullups
10 Back Rack Alt Lunges
Jan 20, 2021 “Killmonger” (Time)
25 HSPU
20 Back Rack Alt Lunge (95/65)
25 Pull-ups
20 Back Rack Alt Lunges (95/65)
x3
Target time: 14-16 minutes
Time cap: 20 minutes
OPT 1 (Masters 45+)
15 HSPU
20 Back Rack Lunge (65/45)
15 Pull-ups
20 Back Rack Lunge (65/45)
OPT 2
20 DB Push Press
10e Weighted Step Ups (20”)
20 Pullins
10e Weighted Step Ups (20”)
()
Accessory Work (if time) (No Measure)
2 Rounds
1′ Short Lever banded overhead shoulder distraction on rig (each side)
https://youtu.be/OmMyWCwQCbw
1′ quad smash w/ bar (each side)
https://youtu.be/6zxQkBZLoXs