CrossFit Warrenton – CrossFit
7′ AMRAP (Bike/Deadlift/Bridges/Deadbug) (No Measure)
7 min AMRAP
:30 Bike
5 Dead-bugs (each side)
5 Glute Bridge (2 sec pause at top)
5 Deadlifts (empty bar – build across sets)
March 2, 2021 “Whoops I did It Again” (3 Rounds for time)
10/8 Cal Bike
10 Deadlifts (155/105)
x3
– Rest 3 minutes –
10/8 Cal Bike
10 DL (155/105)
x3
– Rest 3 minutes-
10/8 Cal Bike
10 DL (155/105)
x3
R+ 12/10 Cal (185/125)
MOD: 9 rounds, no resting, just working slow and steady throughout the 9 rounds.
Target time 3-3:30
Time Cap each set 4:00
Accessory Work: DB Curls/Bench/Flutter/Triceps (No Measure)
10 Barbell Bench
12 Bent over Barbell Row https://www.youtube.com/watch?v=-z1yi7eTquA&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=4
x4
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10 alt. Dumbbell curls (each side)
https://www.youtube.com/watch?v=xxgxVU1NsNc
10 single Dumbbell lying tricep extension https://www.youtube.com/watch?v=_t7JXlHwVqA
30 Flutter Kicks (each side) https://youtu.be/jEjB0phld7Mx3