CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
5 min AMRAP
5 dynamic squat stretch
10 Bent-over plate rows
10 Floor Plate Press (5 slow/5 fast)
5 down-dog/seal pose transitions
August 10, 2021 “Buffalo Ben” (AMRAP – Rounds and Reps)
Rx
12’ AMRAP
10 Push-Ups
10 Pullins (Ring Rows)
10 Abmat Sit-ups
10 Air squats
R+
Feet elevated on box for Pullins and rings should be directly under bar where straps are hanging
TARGET SCORE
* Target number of Rounds: 8+
Bottom for rings should measure right AT your hip crease when flexing at the hip.
Shoulder Press *Strength Prep* (No Measure)
– Give athletes 5 minutes to build up to 80% of their max. Practice good bar path while keeping hips and core tight
Shoulder Press (4-4-4-4-4 @ 80%)
4 Shoulder Press x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds