CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
3:00 Machine (easy-moderate pace)
-into-
6 min AMRAP
3 Squat/Lunge Complex (Air Squat + Forward Lunge (each)+ Stepback Lunge (each leg))
5 Deadbugs (each side)
5 Kip Swings
3 Strict Pullups
Jan 5, 2022 “Chariots of Fire” (Time)
RX:
20 Double DB Front Rack Walking Lunge (35s/25s)
20 Double DB Deadlifts (35s/25s)
8 Bar Muscle Ups OR 24 Chest to Bar
Rest 2:00
40 Double DB Front Rack Walking Lunge (35s/25s)
-into-
2 Rounds:
10 Double DB Deadlifts (35s/25s)
4 Bar Muscle Ups OR 12 Chest to bar
Rest 2:00
60 Double DB Front Rack Walking Lunge (35s/25s)
-into-
5 Rounds:
4 Double DB Deadlifts (35s/25s)
2 Bar Muscle Ups OR 4 Chest to Bar
_____________________________________
MOD:
20 Walking Lunges (no weight) or 30 Air Squats
20 Kettlebell Sumo Deadlifts (light)
10 Jumping Pull Ups
Rest 2:00
40 Walking Lunge or 50 Air Squats
2 Rounds:
15 Kettlebell Sumo Deadlifts (light)
8 Jumping Pull Ups
Rest 2:00
60 Walking Lunge (or 70 Air Squats)
5 Rounds:
10 Kettlebell Sumo Deadlifts (light)
6 Jumping Pull Ups
_______________________________
R+
20 Double DB Front Rack Walking Lunge Steps (50s/35s)
20 Double DB Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar Pullups
-Rest 2:00-
40 Double DB Front Rack Walking Lunge (50s/35s)
-into-
2 Rounds:
10 Double DB Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar
-Rest 2:00-
60 Double DB Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double DB Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar
TARGET SCORE
* 35’ CAP