CrossFit Warrenton – CrossFit
Warm-up (No Measure)
6′ AMRAP
5 Wallballs
5 Hand Release Pushups
5 Pullins
5e Box Step Ups
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Jan 6, 2022 “Parting the Red Sea” (Time)
Rx:
Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Ring Row – Feet Elevated
10 Deficit Push-ups (25’s/10’s)
10 Burpee Box Jump Overs (24/20)
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MOD:
Every 4:00 (5 rounds)
15 Wall Balls Thrusters (light/moderate)
10 Ring Row
10 Pushups
5 Up Down + Box Step Up (24/20)
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R+
Every 4:00 (5 rounds)
15 Wall Balls (30/20)
10 Ring Row – Feet Elevated
10 Deficit Pushups (45’s/25’s)
10 Burpee Box Jump Overs (24/20)
TARGET SCORE
* Target time: 2-3 minutes
* Time cap: 3:30
Seated Alternating Double DB Shoulder Press (4×10)
From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
https://www.youtube.com/watch?v=vV-Z2lYFduI
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