CrossFit Warrenton – CrossFit
9′ Warmup (No Measure)
2:00 Machine
– into –
7 min AMRAP
:10 Plank HOLD or :10 HandStand HOLD
5 Pullins
5 DB Snatch (light-ish)
5 dynamic squat stretch
R+ 10: June 23, 2021 “Kratos” (Time)
R+
10 Rounds:
1 Rope Climb (legless to thick part of rope-start lying down)
4 Handstand Push-ups (head to ground)
6 Alt DB Snatches (70/50)
Rx
10 Rounds:
1 Rope Climb (to “I” beam)
3 HSPU (head to AbMat)
6 Alt DB Snatches (50/35)
MOD:
10 Rounds:
5 Jumping Pull Ups
5 Push Ups
6 Alternating DB Snatches (light)
TARGET SCORE
* Target time: 12-14 minutes
* Time cap: 20 minutes
Warm-up (No Measure)
Warmup for Strength Work
2 Front Squats (Just slow and controlled) + 1 Back Squat
x3
* Add weight to each set but not heavy *
Front Squat + Back Squat Compelex (3 FrontSqt + 3 BackSqt = 1 set of complex)
Every 2:00 for 5 sets
*Make your last 2 sets challenging but doable.