CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

10 min AMRAP

1′ Row

10 Band Pull Aparts

5 Shoulder Press (empty bar)

5 Power Snatch (empty bar )

5 thrusters (empty bar)

3 Box Steps-ups (each side)

Shoulder Press (10′ to build to a heavy single)

Go off of feel!

– If your body is tired, stay at lower percentages.

If you feel ok, go up each set.

-Try and reach a heavy single in 5-8 working sets

April 28, 2021 “Hope” (3 Rounds for reps)

R+


3 Rounds for Max Reps of:


1’ Burpees


1’ Power snatches (65/45)


1’ Box jumps (20″/16″)


1’ Push Press (65/45)


1’ Max Cal Row


-Rest 1 Minute-

MOD:

1’ Burpees


1’ Alternating DB Snatch (light)


1’ Step Ups (16″)


1’ DB Push Press (light)


1’ Max Cal Row


-Rest 1 Minute-

x3

R+

1’ Burpees

1’ Power snatches (75/55)

1’ Box jumps (24″/20″)

1’ Push Press (75/55)

1’ Max Cal Row

-Rest 1 Minute-

x3

TARGET SCORE

* Target number of Reps: 200+

* Minimum number reps each round before scaling: – 50 Reps

Accessory Work: Corps/Shoulder Distraction/Seal (No Measure)

1′ Corpse Pose

https://youtu.be/BeK5yauN-74

1′ banded overhead shoulder distraction (each side)

https://youtu.be/U-sV7fK8fUo

1′ seal pose

https://youtu.be/eln0jlSQkI0

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