CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up

10′ Amrap


1:00 Machine


10 Banded Good Mornings


:10 Handstand hold
 (or Elbow Plank)

5 Single Arm DB Press (each side)


5 Alt. DB Snatch


5 Wall Facing Squats

Dec 21, 2021 “Home Alone” (Time)

Rx:


10-9-8-7-6-5-4-3-2-1


Handstand Push-Ups


Alternating Dumbbell Snatch (50/35)

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MOD:


10-9-8-7-6-5-4-3-2-1


Push-Ups


Alt DB Snatch (moderate)

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R+

10-9-8-7-6-5-4-3-2-1


STRICT Handstand Push-Ups


Alt DB Snatch (70/50)


TARGET SCORE

* Target time: 8-10 minutes

* Time cap: 14 minutes

Back Squat (max set of 4 …then… 8-10 @ 90% + 8-10 at 80%)

– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.

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