CrossFit Warrenton – CrossFit
10′ AMRAP Warmupl (Row/Box/Scap Pullups) (No Measure)
10′ AMRAP
1′ row
5 box steps ups (each side)
20 lateral line hops
5 scap pull-ups
10 PVC around the worlds
10 PVC Pass Throughs
March 30, 2021 “Batman” (AMRAP – Reps)
15′ AMRAP
RX:
400/300m Row
20 Box Jumps (20/16)
4-8-12-16-20….
Pullups
MOD:
300/250m Row
20 step ups
5-10-15-20-25….
Pullins
R+:
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25….
Pullups
*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)
TARGET SCORE
Target number of Reps each set: 145 reps +
Minimum number reps before scaling: 120
Accessory (on your own if time) RDL/Back Ext/WallWalk (No Measure)
15 Back Extensions
10e KB Steps Back Lunges
10 DB Single Leg RDL’s (each side)
10-yard Handstand Walk or 3 Wall Walks
x3
RDL:
https://www.youtube.com/watch?v=J2JGv4DOOjg&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=19
Hip Ext:
https://www.youtube.com/watch?v=JFPlKBlMzkM&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=28&t=0s