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)