CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warm Up


CrossOver Symmetry Movement


30-sec Jump Rope


3 Front Squats (empty bar)


3 Shoulder to Overhead (empty bar)


3 Thrusters (empty bar)


3 Spider Stretch w/top arm rotation (each side)

Shoulder Press (5 sets x 5 reps@ 65% of Heavy Single(from Week 1))

Every 1:30 Minutes (for 5 sets)

Jan 18, 2022 “King Pin” (Time)

Rx


80-70-60-50 Double Unders


20-18-16-15 Thrusters (75/55)

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MOD 1:


160-140-120-100 Jump Ropes


20-18-16-14 DB Thrusters

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MOD 2:


100 Line Hops


50 Air Squats

X4

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R+


100-90-80-70 Double Unders


20-18-16-14 Thrusters (95/65)

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