CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
3:00 Bike
- into –
3 sets
(10:00 time cap)
4 Walking Lunge Steps + Torso Twist (each side)
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Power Snatch
()
Power Snatch (5 reps EMOM (x10 minutes))
-GO LIGHT and fluent where you are focusing on controlling the weight
-Be consistent form from start to finish.
-Stay somewhat conservative since we will be working up in weight over the coming weeks.
-5 touch and go reps should take around 15-20 seconds to complete
Jan 19, 2022 “Black Widow” (10 Rounds for time)
RX
Every min (10 minutes)
12/10 Cal Bike
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MOD 1:
10 sets
30 Second Max Calorie Bike
30 Second rest
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MOD 2:
Every min (10 minutes)
25 Air Squats
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R+
Every min (10 minutes)
15/12 Cal Bike
TARGET SCORE
* Target time each set: Sub 40 seconds
* Time cap: 45 seconds