04292021

CrossFit Warrenton – CrossFit

10 min AMRAP

1′ Bike

5 dead bugs

5 bird dogs

10 banded good mornings

5 Deadlifts (empty bar – build across)

10′ to work up to a heavy 1 rep

-Go off of feel! If your body is tired, stay at lower percentages.

-Try and reach a heavy single in 5-8 working sets

R+

For Time:

100 Back Squats (95/65)

* Tabata (20 secs on/10 secs off) *

– into –

100 Stick Sit Ups

Rx

 For Time:

 100 Back Squats (75/55)

Tabata (20 secs on/10 secs off) *

-into –

 100 Abmat Sit Ups

MOD

 For Time: 

100 Goblet Squats

Tabata (20 secs on/10 secs off) *

-into - 

100 Abmat SIt Ups

**No racking the barbell**

TARGET SCORE

* Target time: 8-10 minutes

* Time cap: 12 minutes

3 sets of: