CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warmup:

10’ Amrap

1’ Machine

10 Pullins

10 Alternating Box Step Ups

July 1, 2021 “A Dinosaur’s Story” (Time)

R+ (Teams of 2)

50/40 Cal Bike

100 Double DB Step Ups (50s/35s) (24″/20″)

50/40 Cal Bike

Warmup for Snatches (No Measure)

3 sets (empty bar)

3 Hang Snatch Grip Shrugs

3 Hang Snatch Grip High Pulls

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Power Snatch
If you’re not doing Snatches do this as an alternative:

30 AbMats

20 Air Squats

30e Russian Twists

20 Air Squats

30e Side Plank Bumps

x2 or 3

Hang Snatch (START your lift from just above your knees)

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% + (if feeling good)

Accessory Work (on your own) (No Measure)

1′ foot smash w/ lacrosse ball (each side)

1′ calf stretch against wall (each side)

1 min foam roll upper back