CrossFit Warrenton – CrossFit
10′ AMRAP (Jump Rope, Thread Needle, PVC, Scap Pullups) (No Measure)
10′ AMRAP
:30 single unders
5e Thread the Needle
5e Spider Stretch
10 wall angels
5 scap pullups
5 Overhead Squats (PVC)
Feb 5, 2021 “Daffy Duck” (2 Rounds for time)
21-15- 9
Overhead Squats (75/55)
Pull Ups
(6′ TIME CAP)
Rest 5:00 –
For Time:
45 Overhead Squats (75/55)
45 Pull Ups
(6′ TIME CAP)
MOD 1:
Front Squat (95/65)
Pullins
R+
OHS (95/65)
C2B Pullups
Target time: 3-5′
Time cap each set: 6′
()
Accessory Work (Bench Press/ Russian Swings/Banded Ext/Flutter Kicks) (No Measure)
10 bench press (show control up and down – build across sets)
15 Heavy Russian KB swings (eye level)
x4
-Into-
10 Banded Tricep Extensions
https://youtu.be/uJ49XwfJEYM
30 flutter kicks (each side)
https://youtu.be/jEjB0phld7M
x3