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.