CrossFit Warrenton – CrossFit
10′ Warmup + Back Squats (No Measure)
10′ AMRAP
30 single unders
5 step back lunges (each side)
3 back squats
3 pause back squats (empty bar – build across sets)
5 alt. V-ups (each side)
3 walk outs
Back Squat (5 sets of 5 reps @ 60%+50lbs)
* Complete a set every 1 minute, on the minute for 5 minutes *
PAUSED Back Squat (Set of 1 every 90sec)
– 5 sets x 1 reps. (:03 pause at the bottom)
* Complete a set every 90 seconds *
April 12, 2021 “Falcon” (Time)
Rx
20 GHD’s( to parallel )
20 Burpees
20 Toes to Bar
X2
MOD
100 Abmat Sit Ups
50 Burpees
50 Hanging Knee Raises
R+
50 GHDs
50 Burpee to 6’’ Target
50 Toes to Bar
Time CAP 15′
Accessory Work (Back Ext & Lunges) (No Measure)
10 Back Ext
10e Leg Reverse Lunges
x3