CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up


Crossover Symmetry Movement

30-sec bike erg (easy pace)

3 Hang Cleans

5 Pushups

5 Pullins/Pull-ups

Dec 28, 2021 “Thats a Big Twinkie” (Time)


2 min AMRAP

10/8 Cal Bike/Row

4 Power Cleans (155/105) or 6 Sandbag Cleans (70/50)

15 Bar Muscle Ups or 25 Burpee Pull-ups

Rest 1:00 min



2 min AMRAP

10/8 Cal Bike/Row

4 Power Cleans (moderate)

30 Burpee Jumping Pull-ups (Full extension of arm + Chest touching rings each rep)

Rest 1:00 min



2 min AMRAP

12/10 Cal Bike/Row

4 Power Cleans (185/125) 6 Sandbag Cleans (100/70)

20 Bar Muscle Ups or 30 Burpee Pull-ups

- Rest 1:00 min-

*Continue until 20 bar muscle-ups have been completed*


* Target time: 7-9 minutes

* Time cap: 12 minutes

Double DB Standing Row (4×10)

*Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back.

Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.

Single DB Waiter Hold Curl (4×10)

Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical).

Hand position should be so that the palms are facing more towards the sky rather than palms facing each other.

Curl the dumbbell, showing control throughout.