CrossFit Warrenton – CrossFit
10′ AMRAP Warmup (Bike/Situp/Deadlifts/Toes to Bar) (No Measure)
10′ AMRAP
1′ bike
5 Stick sit ups
5 Deadlifts (empty bar – build across sets)
5 Alt V-ups (each side)
5 Bird dogs (each side)
————
2 sets
:20 Bike (workout pace)
5 GHD’s (10 Situps)
3 Deadlifts (workout weight)
5 Toes to Bar (or hanging knee raises)
– rest 30 secs between sets –
Feb 10, 2021 “Dorothy Elite” (3 Rounds for time)
3 sets
20/15 Cal Bike
20 GHD Sit Ups (or 25 Abmat Sit Ups)
20/15 Cal Bike
20 Deadlifts (185/125)
20/15 Cal Bike
20 Toes to bar
-Rest 5:00 Between Sets-
Target time: 7-8′ each set
Time cap: 9′ each set
Feb 10, 2021 “Dorothy Masters Rx” (3 Rounds for time)
3 sets
15/12 Cal Bike
15 GHD Sit Ups (or 20 Abmat Sit Ups)
15/12 Cal Bike
20 Deadlifts (155/105)
15/12 Cal Bike
15 Toes to bar
Feb 10, 2021 “Dorothy Novice” (3 Rounds for time)
3 sets
12/10 Cal Bike
15 Abmat Sit Ups
12/10 Cal Bike
15 Kettle Bell Deadlifts
12/10 Cal Bike
15 Abmat Sit Ups
()
Accessory (if time) -Pigeon/Couch (No Measure)
1′ Couch Stretch:
https://www.youtube.com/watch?v=ulgAOykAgV4
1′ Pigeon Stretch:
https://www.youtube.com/watch?v=jQMsyrLowFw