CrossFit Warrenton – CrossFit

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Banded 7’s / Goblet Squats (No Measure)

3 sets

Banded 7s (7 reps at each)

https://youtu.be/Gn0_1HAkEfE

10 Dumbbell Goblet Squats (slow and controlled)

https://youtu.be/U8vTtPCwMIk

May 5, 2021 “The Protagonist” (Time)

RX:


7 HSPU


10 DB Hang Power Cleans (35s/25s)


35 Double Unders

X3

-Rest 1:00 -


10 HSPU


10 DB Push Press (35s/25s)


35 Double Unders

X3

MOD:


10 Pushups


10 DB Hang Power Cleans (light weight)


100 Singles

X3

Rest 1:00 -


10 Pushups


10 DB Push Press (light weight)


100 Singles

X3

R+

10 HSPU

10 DB Hang Power Cleans (50s/35s)

50 Double Unders

X3

– Rest 1:00 –

10 HSPU

10 DB Push Press (50s/35s)

50 Double Unders

X3

TARGET SCORE

* Target time: 9-11 minutes

* Time cap: 17 minutes

May 2021 –10,000step/day Challenge (AMRAP – Reps)

Record # of steps (as in reps) you completed at the end of each day (if participating in the challenge).