CrossFit Warrenton – CrossFit
Warmup DB/Row (No Measure)
10′ AMRAP
1′ easy row
4 Alternating Single DB Power Clean (each side – light weight)
4 Single DB Shoulder to Overhead (each side – light weight)
5 Alternating V-ups (each side)
————–
then…
2 sets
5 Double Dumbbell Cleans
5 Double Dumbbell Push Press
5 Abmat Sit Ups
Feb 1, 2021 “Looney Tunes” (Time)
12 DB Power Cleans (50s/35s)
12 DB Push Press (50s/35s)
24 Abmat Sit Ups
x6
OPT 1 (Masters 45+)
(35s/20s)
OPT 2
12 DB Hang Cleans (20s/10s)
10 Push Ups
12 Abmat Sit Ups
x6
Target time: 12′-14 ‘
Time cap: 18′
Accessory Work: Corps/Shoulder Distraction/Seal (No Measure)
1′ Corpse Pose
https://youtu.be/BeK5yauN-74
1′ banded overhead shoulder distraction (each side)
https://youtu.be/U-sV7fK8fUo
1′ seal pose
https://youtu.be/eln0jlSQkI0
()
AT HOME “Looney Tunes” (Time)
12 Cleans (Ground to Curl)
12 Shoulder to Overhead Press
24 Situps (shoulders touch knees)
x6
*Use whatever odd object you have at the house for your cleans and Shoulder Presses. (etc. DBs or Barbell if you have them, bag of something heavy, anything you can think of)