CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up


3 sets


:30 Hang from Bar


10 Pullins


5 Pushups


– into -


3 sets (Empty Barbell)


3 Hang Clean High Pull


3 Hang Muscle Clean


3 Push Press


3 Hang Squat Clean

Dec 6, 2021 “Winter Wonderful” (1 Rounds for time)

Rx:

21-15-9


Push Press (75/55)


Pull-Ups

-At 10:00-

15-12-9


Shoulder to Overhead (115/80)


Chest2Bar (or Pull ups)

MOD:

21-15-9


DB Push Press (light)


Ring Rows

-At 10:00-

15-12-9


DB Push Press


Jumping Pull Ups

R+


21-15-9


Push Press (95/65)


Pull-Ups


- At 10:00-


15-12-9


Shoulder to Overhead (135/95)


Chest to Bar



TARGET SCORE

* Target time: 5-7 minutes (each set)

* Time cap: 10 minutes (each set)

Hang Squat Clean (Establish a 3RM for the day)

Couch/Twisted Cross/Bicep Stretch (No Measure)

1 min couch stretch (each side)

https://www.youtube.com/watch?v=ulgAOykAgV4

1 min twisted cross (each side)

https://www.youtube.com/watch?v=eNJI0cX6hQw

30 sec bicep stretch on wall (each side)

https://www.youtube.com/watch?v=QY4gCIYbGQk
Accessory Work on your own (if time left in class)



Or you can do this at home