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