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