CrossFit Warrenton – CrossFit


Warm-up (No Measure)


Jog around block

– Into –

7 min AMRAP

30-sec easy bike

5 Wall Balls

5 Deadlifts (empty bar – build across to working weight)

Oct 6, 2021 “Cathy” (5 Rounds for time)


5 Sets (Every 4:00)

21 Wall Balls (20/14)

15/12 Cal Bike

9 Deadlift (275/185)



5 Sets (Every 4:00)

15 Wall Balls (20/14)
12/10 Cal Bike

9 Deadlift (225/155)



5 Sets (Every 4:00)

15 Walballs (lighter or lower target)

10/8 Cal Bike 

8 Deadlift (185/135 or lighter)


* Target time: 2:15 – 2:45

* Time cap: 3:30 minutes

* If you cannot complete even the 1st round in 3:30…turn it in to a 20’ AMRAP

Bent Over Barbell Row – Underhand Grip (4 sets: 10 reps)

a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
(own your own IF time left in class)

Standing Alternating DB Hammer Curl (4 sets: 12-15 (each side))

*Stay with a weight that will allow for control and minimal kipping of reps. *Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. *When curling, do not turn the arm as the DB is curled.

*DB can be curled by the side of the body or across the body (your preference).