CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s


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)



10 Push-Ups

10 Pullins (Ring Rows)

10 Abmat Sit-ups

10 Air squats


Feet elevated on box for Pullins and rings should be directly under bar where straps are hanging


* 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