CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

8’ AMRAP

5 Pullins

10 V-Ups (alternating if necessary)

3 Deadlifts

3 Hang Cleans

2 Clean and Jerks

August 17, 2021 “Twist and Shout” (Time)

RX


21-15-9


Clean and Jerks (115/75)
Pull-ups


Stick Situps

MOD:


21-15-9


Clean and Jerks (95/65 or lighter)


Pullins


x2 Abmat Sit Ups(42-30-18)

R+

21-15-9

Clean and Jerks (135/95)

Pull-ups

GHD’s

Ring Slides (5e-5e-5e (1’ Wall Sit after each))

In the bottom of Ring Pushups Position, stablize on one shoulder as you punch/reach the opposite arm OH, bring it back to Pushup positon and reach that same arm Laterally. That movement=1. Do 5 on the one side and then switch to 5 on the other.
The alternative for rings is doing this in a plank position on the floor

Wall Sit (1:00 (x3))

Hips/knees bent no more/no less than 90 degrees. Back and shoulders flat against wall, hands do not touch legs, heels down. ENJOY!