CrossFit Warrenton – CrossFit

10′ Assault Bike (Calories)

10′ SPRINT for Calories
This IS your “warmup”

If a full class, first 9 people signed in will be on the bike, and last 3 peeps will row instead

10’ EMOM (Ring Dips/Hang) (AMRAP – Reps)


Evens: 10 Ring Dips (feet on ground)

Odds: :20 Hang from the bar

10′ AMRAP (5 round of each)


15 Ring Dips (legs straight w/heel assist on ground or unassisted in the air)

:30 Hang from Bar

YOUR COACH WILL SHOW YOU IN DEPTH THE VARIETY OF WAYS TO EXECUTE THE RING DIP Below are some tips so you have an idea of what to expect

**If you cannot stabilize your body on the rings, you will be doing your dips off the edge of a box

**If feet on the ground for dips, the closer the the ground the rings are, the harder it will be HOWEVER **If legs are straight out in front of you the TOP of rings should be at knee level and if you need a 12” box to assist the control of your body going back down, please put on under your butt and start movement from a seated position.

**Rings should basically be touching the sides of your body throughout the entire movement. (if they start coming away from the body, you will need to modify to a box)

YOU WILL be sore from these tomorrow, so choose your modification wisely and if you need to cut down on the receptions, please do so! I’d much rather you work on Range of Motion on these than repetitions, so keep that in mind when working on these.
You can do your Dips off of a box as well if you can’t stablize the rings. Coach will help you.

May 28, 2021 “Pink Ranger” (AMRAP – Rounds and Reps)


6-12-18-24. . .

Shoulder to Overhead Press (95/65)

30 Double Unders (After each set)



50 Double Unders


* Target number of Reps: 200 +

* Minimum number reps before scaling: 180

Deadlift (3-3-3-3-3)

Be sure to save time to mop(some classes have become very slack with mopping), but if any time left in class, use this time to work up to a heavy set of 3 Deadlifts.