CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10 min AMRAP
1′ Easy Row
5 Scap Pushups
5 Floor Plate Push
5 Situps
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
March 5, 2021 “WHOOPie Goldberg” (3 Rounds for time)
(12:00 Time Cap on Each Set)
22/18 Calorie Row
25 Pushups (no hip/quad touch)
x3
@15:00 –
20 GHD’s or 25 Abmat Sit Ups
30 Swings (35/25)
x3
@30:00 –
For Time:
30 Squat Clean Thrusters (135/95)
R+
30/22 Cal Row
30 Deficit Push Ups (hands on 10# plates, chest to ground no hip/quad touch)
x3
– @15:00 –
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (53/35)
x3
– @30:00
30 Squat Clean Thrusters (165/110)
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang