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)
X4
RX+ is (115/85) and/or Hang Snatches and Overhead Fwd Lunges
Mod for GHD Sit-ups will be 20 Abmat Sit-ups