CrossFit Warrenton – CrossFit

Active warmup (No Measure)

Inchworm (one length)

Karaoke down and back

High skipping down and back

Frankenstein’s down and back

Jumping jack squats x20

Lateral lunge + HS stretch 5e way

Ankle pumps/circles 30e

Metcon (AMRAP – Reps)

12′ EMOM

a. 10 Pull-ups

b. 40 Double Unders

c. 15 Ring Push-ups

Each movement is completed during its own minute. There will be 4 rounds.

Feb. 21, 2017 (Time)

15 GHD Sit-ups

10 Hang Cleans (95/65)

10e Front Rack Fwd Lunges (95/65)

RX+ is (115/85) and/or Hang Snatches and Overhead Fwd Lunges

Mod for GHD Sit-ups will be 20 Abmat Sit-ups