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)