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