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

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