CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10′ AMRAP
:30 Singles/Doubles
7 Single DB DL (each side)
7 DB goblet squat
7 Single DB Shoulder to OH (each side)
3 Walkouts w/Pushup
April 2, 2021 “Flash” (3 Rounds for reps)
Rx:
5’ AMRAP
30 Double Unders
10 DB/KB Deadlift (35s/25s)
-Rest 2:00 –
5’ AMRAP
30 Double Unders
10 DB/KB Front Squats (35s/25s)
-Rest 2:00 –
5’ AMRAP
30 Double Unders
10 DB/KB Squat Clean Thruster (35s/25s)
MOD:
50 Singles and/or lighter weights, and C&J w/o squat if necessary
R+
50 Double Unders and (50s/35s-DB or KB)
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang