CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup (Clock set for 8:00)

2:00 Machine

-into-

6 min AMRAP

5 Sit Ups

5 Deadbugs (each side)

5 Deadlifts (empty bar – build to working weight)

Front Squat (2reps every :90 @ 75% )

Do Front Squats OR Back Squats (not both)

@ 0:00

1:30

3:00

4:30

6:00

7:30

Back Squat (2reps (x5) every 1:30 @75%)

Mr. Joshua ONE (No Measure)

RX:

4th Street Run

30 AbMat sit-ups

12 deadlifts (165/115)

x5

R+ 30 STICK Situps and 185/135

MOD:

500m Row

30 AbMats

12 Deadlifts (115/75)

x5

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
Ladies Rx 165

ONLY doing this GHD Version of Joshua if you have done this quantity of GHD reps recently. IF you are new to doing GHDs or dont do them often, do NOT do this version.

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