CrossFit Warrenton – CrossFit
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8′ Warmup (No Measure)
8’ AMRAP
1 CrossOver Symmetry Exercise (change exercise each time)
5e side uni arm DB Shoulder to overhead
5e step back lunges
5e bird dogs
5e dead bugs
July 13, 2021 “Watermelon Sugar” (AMRAP – Rounds and Reps)
20’ AMRAP
10 Single Arm DB Push Press (L)
15 Single Arm OH Walking Lunge Steps (L)
10 Single Arm DB Push Press (R)
15 Single Arm Overhead DB Walking Lunge Steps (R)
Rx: (30/20)
R+ (50/35)
MOD:
10 Single Arm DB Push Press (L) (light)
10 Alternating Step Ups (20in)
10 Single Arm DB Push Press (R) (light)
10 Alternating Step Ups (20in)
Skills/Drills STRICT Pullups 10′ EMOM (AMRAP – Reps)
EMOM 10’
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row (5-8 reps)
Score how many reps you were able to get in total within the 10′ emom…make notes about how you did your pullups for future reference