CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warm Up


10 min AMRAP

Crossover Symmetry


30-sec row (easy pace)


10-sec Handstand Hold


30-sec ski (easy pace)


5 Knee to Elbows


3 Power Cleans (empty bar-work up in weight)

Jan 4, 2022 “Manna and Quail” (Time)

RX:

10’ AMRAP


12/9 Cal Row


10 HSPU


12/9 Cal Row


4 Power Cleans (155/105)

-Rest 4 Minutes-

10’ AMRAP


12/9 Cal Ski erg


10 T2B


12/9 CalSki erg


4 Power Cleans (155/105)

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MOD:


10’ AMRAP


10/8 Cal Row


10 Push-Ups


10/8 Cal Row


8 DB Cleans (light)

-Rest 4 Minutes-

10’ AMRAP


10/8 Cal Row


10 Hanging Knee Raises


10/8 Cal Row


8 DB Cleans (light)

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R+


12/9 Cal Row


12 HSPU


12/9 Cal Row


4 Power Cleans (185/125)


-Rest 4 Minutes-


12/9 Cal Ski erg (OR 12/9 Cal Row)


12 T2B


12/9 Cal Ski erg (OR 12/9 Cal Row)


4 Power Cleans (185/125)




TARGET SCORE

* Target number of Rounds each set: 2.5+ rounds

* Minimum number of Rounds before scaling: 2 rounds

Strict Pull-Up (6 set: 8 reps)

Single DB Double Head Curl (4set x 10 reps)

https://www.youtube.com/watch?v=nVBA3hi9Ij8

Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.

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