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.