CrossFit Warrenton – CrossFit
Warm-up (No Measure)
6′ AMRAP
1′ Bike
7 Straight Leg Situps
7 Power Cleans from shins (empty bar)
7 Shoulder to Overhead (empty bar)
-into-
6′
Build to Clean and Jerk weight for the workout
March 31, 2021 “Superman” (5 Rounds for time)
RX:
15 GHD’s
3 C&J (155/105)
12/10 Cal Bike
3 C&J (155/105)
X5 sets each (one person does full round while partner rests)
MOD:
20 Abmat Sit Ups
5 Power Cleans
10/8 Cal Bike
5 Power Cleans
5 sets (each)
R+
20 GHD’s
3 C&J (185/125)
15/12 Cal Bike
3 C&J (185/125)
x5e
*Score your OWN individual times and write your TOTAL time (you and your partners finishing time) in the notes section
* Target time each set: 2:30 – 3 minutes
* Time cap each set: 3:30
March Mobility Challenge (Squat HOLD/Pullup HOLD) (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang