CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10′ AMRAP

1′ Easy Cardio Piece

5 DB deadlift

5 DB Shoulder to Overhead

5 DB Front Squat

Feb 11, 2021 “Lucinda Partner” (Time)

Partner Workout

800/600m Row

40 Double DB Deadlifts (50’s/35’s)

800/600m Row

40 Double DB Shoulder to Overhead (50’s/35’s)

800/600m Row

40 Double DB Squats (50’s/35’s)

800/600m Row

40 Double DB SH2OH(50’s/35’s)

800/600m Row

40 Double DB Deadlifts (50’s/35’s)

800/600m Row

* Split reps and meters as needed

Target time: 22-24 minutes

Time cap: 25 minutes

OPT 1: (Masters Rx 45+)

40s/20s

OPT 2: SOLO

1/2 Reps

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Accessory Work (Deficit Pushups/Chinups) (No Measure)

Deficit Pushups

Strict Chinups

x4

Deficit Pushups

https://www.youtube.com/watch?v=P9v2D-IX7Zw&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=18&t=0s

Strict Chin up

https://www.youtube.com/watch?v=Lq5BlDy78LA&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=31&t=0s