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′

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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