CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup:

8 min AMRAP Warmup:

1′ Cardio Piece

5 Threat the Needle (each side)

10 DB Push Press

5 JumpingJack Squats

July 29, 2021 (Time)

RX:


30 Double Unders


6 HSPU or 4 STRICT

x10


MOD:

40 Singles (or 20 Double Unders)

8 Seated DB Shoulder Press (weight of choice)

x10

R+

35 DUBs

8 HSPU or 5 STRICT

x10

Time CAP 15:00
Substitute 5-cal Ski instead of Dubs if your calves are still feeling it from Tuesdays workout.

Goal is sub 60 second rounds. Double unders should take Under 30 seconds and Handstand Push Ups under 20 secs.

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)