CrossFit Warrenton – CrossFit
Warm-up (No Measure)
8 min AMRAP
100m Jog/30 sec Row
5 Hanging Knee Raises
5 Alt. V-ups (each side)
5e Leg Balance with double hand tap to the ground
August 23, 2021 “Rollin” (Time)
Rx:
20 T2B
4th St Run
20 T2B
4th BLOCK Run
20 T2B
4th St Run
MOD:
30 Hanging Knee Raises
3rd St Run/300m Row
50 Abmat Sit Ups
4th St Run/400m Row
30 Knees to Elbows
3rd St Run/300m Row
R+
25 Toes to Bar
Block Run
25 Toes to Bar
2 Laps Around Block
25 Toes to Bar
Block Run
TARGET SCORE
* Target time: 12-14 minutes
* Time cap: 18 minutes
Back Squat (6 reps x 4 sets @80% of 1RM )
* Complete a set every 2 minutes *
Do either front OR back squats…NOT BOTH
Front Squat (6 x 4 sets @80% of 1RM )
* Complete a set every 2 minutes *