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