CrossFit Warrenton – CrossFit
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10′ Warmup (PVC/Bupees/Scap/Cardio) (No Measure)
10′ AMRAP
1′ Cardio Piece
5 Scap pullups/pullins
10 PVC pull overs
5e Alt V-Ups
3 Burpees
Warm-up (No Measure)
Workout Prep Warmup:
:15 Bike (workout pace)
4 Hanging Knee Raises/T2B
5 Pullins/Pullups/2 MU
x2
Feb 16, 2021 “The Jetsons” (3 Rounds for reps)
5′ AMRAP (0:00-5:00)
10/8 Cal Bike
8 Toes to Bar
-1 min rest-
5′ AMRAP (6:00-11:00)
10/8 Cal Bike
4 Burpee Pull Ups
-1 min rest–
5′ AMRAP (12:00-17:00)
10/8 Cal Bike
5 Toes to Bar into Pullup
R+ 12/9Cal Bike each set (+)
(1st set)10 Toes to Bar
(2nd set) 5 Burpee Pullups
(3rd set) 10 T2B +
5 Bar MU’s
* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were
Target number of Rounds
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2+ rounds
Accessory Work (on your own) Double Under Practice (No Measure)
Workout Definition
10 min double under practice
OR
35 unbroken double unders every min for 10 min
1′ forearm smash w/ lacrosse ball (each side)
https://www.youtube.com/watch?v=oVUGF_2AFtY
1′ foam lats (each side)
https://www.youtube.com/watch?v=6lwVrPdm_I0