CrossFit Warrenton – CrossFit
Warm-up (No Measure)
5e Spider Stretch with Top arm Rotation
10 Banded Pull Aparts
5 Scap Pull Ups
Nov 27, 2021 “Dinner Rolls” (5 Rounds for reps)
12/10 Cal Bike
14 Front Rack Double DB Walking Lunge (30s/20s)
-Rest 2:00 between sets-
**R+ STRICT Pullups and (50s/35s)
MOD: Pullins (lighter weight or no weight)
–record your Pullups/Pullins ONLY each round–
Deficit Pushups (4×10)
Hands on separate plates, and feet on another. Tap chest to ground and full lockout at that top.
If you cannot do a regular pushups, tapping your chest to the ground, do not even attempt the deficits on plates.
MOD: (bar pushups or knee pushups with no hip/quad touch to the ground, tapping only your chest)
This is accessory work: If time left in class
Standing Alternating DB Hammer Curl (4 sets of 10 reps (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).
Accessory Work: only if time left in class