CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10e Thread the Needele

5 AbMat Sit-ups /GHDs to parallel(whichever you’re doing for WOD)

10 Dynamic Squats (holding onto toes)

1 HSPU or 3 Seated Shoulder to Overhead Press

X3

Overhead Squat (10′ to get 5 sets of 3 reps )

* rest 60-90 seconds between sets *

**New athletes stay light (Bar or PVC) and work on form (Find that sweet spot).

10′ minutes to complete your 5 sets…

May 13, 2021 “Otis Campbell” (Time)

Rx:


20 GHD’s


50 Push Press (75/55)


20 GHD’s


30 Handstand Push Ups


20 GHD’s


MOD:


40 Sit Ups


30 Push Press (Light)


40 Sit Ups


30 Push Press (Light)


40 Sit Ups

R+

30 GHD’s

50 Push Press (95/65)

30 GHD’s

50 Handstand Push-Ups

30 GHD’s

TARGET SCORE

* Target time: 10-12 minutes

* Time cap: 15 minutes

Accessory Work (Back Ext/Swings/Lunges) (No Measure)

3 rounds

20 Back Ext (or Superman)

15 Russian KB Swings (heavy-ish) eye level

10 stepback lunges (w/sandbag if you choose)
This is extra…If time left in class

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