CrossFit Warrenton – CrossFit
Stretch/Warmup (No Measure)
:30e Kneeling Samson Stretch
1′ Runners Stretch
20 Air Squats
10e For/Back Leg Swings
10e Side/Side Leg Swings
1′ Elbow Plank
10e Pushup Stabilizers
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 20/14 lb ball to 9 ft
Time cap: 20 min.
Crossfit Games Open 20.5 Masters Scaled (55+) (Time)
For time, partitioned any way:
40 jumping chest-to-bar pull-ups
80-cal. row
120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.
Time cap: 20 min.
Goal Work (No Measure)
If time left in class…please take advantage of working on any of your goals!!