CrossFit Warrenton – CrossFit

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Warmup 5′ Row + 5′ ARMAP (No Measure)

5′ EASY Row

then…

5′ AMRAP of:

5 Down Dog/Seal Pose Transitions

5 Elbow to floor stretch (each side)

5 Dynamic Squat Stretch

10 Wall Angels

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With an empty bar:

5 Clean Deadlifts

5 Stand, Shrug, High Pull

5 Muscle Cleans

5 Power Cleans (move feet)

5 Squat Cleans

5 Strict Press

5 Push Press

5 Push Jerks

**12-minute clock to find 1RM C&J starts now.

** Look to hit a heavy single in 5-8 working sets. -**Shorten the rest between lifts on lighter weights and look to increase rest a bit as weight goes up.-

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Clean and Jerk (12′ to establish a 1RM)

March 15, 2021 “Wanda Vision” (AMRAP – Rounds and Reps)

10′ AMRAP

16 GHD

8 Burpee Pullup

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MOD:

20 Abmat Sit Ups

8 Burpees

8 Ring Rows

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R+

20 GHDs

8 Burpee Pullups

March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)

***Mobility Challenge***

Accumulate 3 minutes total of each:

– Squat Hold

– Pull Up Dead Hang