CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up

5:00 Machine


3 sets

5e Spider Stretch with Top arm Rotation

10 Banded Pull Aparts

5 Scap Pull Ups

Nov 27, 2021 “Dinner Rolls” (5 Rounds for reps)

5 Sets:

AMRAP 2:00

12/10 Cal Bike

14 Front Rack Double DB Walking Lunge (30s/20s)

MAX Pullups

-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