CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
Lateral Banded Tube Walk (x2 down and back)
Then
3 sets:
5 Back Squats (empty bar- build across sets)
5 Stepback Lunges (each side)
5 Ring Rows/Pullins
5 Pushups
3 Box Step-ups (each side)
Back Squat (5 x 5 @70% of Heavy Single (Week 1))
Every 1:30 for 5 sets
Jan 24, 2022 “Grand Canyon” (AMRAP – Rounds and Reps)
Rx
12 min AMRAP
15 DB Front Rack Walking Lunge (2×35/25)
5 Pull-ups
5 Box Jumps (24/20)
5 Handstand Push-ups
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MOD:
12 min AMRAP
15 Walking Lunge Steps
5 Ring Rows
5 Step Ups (24/20)
5 Push-ups
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R+
12 min AMRAP
15 DB Front Rack Walking Lunge Steps(2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups