CrossFit Warrenton – CrossFit
Warm-up (No Measure)
2 Crossover Symmetry movements
5 Snatch Push Press
5 Overhead Squats
Nov 1, 2021 “Atlanta Braves” (Time)
5:00 Max Calorie Assault/Echo Bike
* Target Calories: Men: 80-100 Calories Womens: 60-80 Calories
Ring Holds (Do this while others are on the bike then switch)
EMOM for 6′
:20 Ring HOLD (:40 Rest)
**Rx is, in the air, no feet assist
**MOD: legs bent, feet on the ground
Snatch Push Press + OH Squats (1 Snatch PushPress + 1 Overhead Squat)
10′-12′ to work up to a heavy set
Coach will demo how to “absorb” the bar into the back rack by dipping as the bar comes back down from the previous push press.
Don’t add weight if it does not look good or feel good.
**Beginners: stay light and work form. Use a box as a target to squat to for learning squat depth mechanics.