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