CrossFit Warrenton – CrossFit

Warmup MOVING MOVING 2020 (No Measure)

30 Seconds Each:

Single Unders

Active Spidermans

Glute Bridges

Single Unders

Frog Hops

Single Leg Glute Bridge (30 Seconds Each Side)

Single Unders

Slow Burpees

Glute Bridge Walkouts

Scorpion 10e

Standing Hip CrossOver holding on to rig

Skill/Strength Pullups/Planks (AMRAP – Reps)

Max STRICT Consecutive Pullups

:30 Bear Plank

15e Side Plank w/top arm rotation

x5

*record total STRICT pull-ups over all 5 rounds

Rx: STRICT

R+ WEIGHTED

Modified -BANDED
This is warmup for workout…Record how you did your pullups (and how many total pull-ups reps) Example: banded, strict, weighted, etc

Dec 29, 2020 “Homeward Bound” (AMRAP – Rounds and Reps)

AMRAP 20:

20 Burpee Box Jumps (24″/20″)

30 Calorie Row

80 Double Unders