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