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
()
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