CrossFit Warrenton – CrossFit
Dec 31, 2021 “Who you gonna call?” (Time)
Sumo Deadlift High Pull (75/55)
12 Wall Balls (20/14)
Kettlebell SDHP (light)
15 Wall Ball Thrusters (light)
SDHP (95/65) 15 Wall Balls (20/14)
* Target time: 10-12 minutes
* Time cap: 15 minutes
Warm-up (No Measure)
30 sec Row (easy pace)
5 Wallballs (focus on arm cycling/breathing)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
Standing Single Arm DB Shoulder Press (4×10)
*Hold a dumbbell in one hand, press overhead to full lockout.
*To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load.
*Repeat on other side to complete set.
Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.
*Build to a moderate weight, stay the same or build across sets
GHD Hip Raise (5×20)
Use Back Extensions (or set up GHD) so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep