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