CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

6 min AMRAP

5 Wall Balls (focus on breathing/arm cycling)

5 Slow and Controlled Push-Ups

5 Stepback Lunges (each side)

5e Spider Stretch w/ top arm rotation

Sept 7, 2021 “Semi-Charmed Life” (Time)

Rx:

30 Wallballs (14/10) to 10’ line


20 Push-Ups (no hip/quad touch)


30 Single DB/KB Overhead Walking Lunge Steps (35/25)

X3

MOD:


30 Wallballs to 8′ or 9′ target and/or with lighter weight

20 Push Ups

30 Walking Lunge Lunge Steps (or 30 Air Squats)

X3

R+

30 Wallballs (20/14) to 10’ line

20 Deficit Push-Ups (45s/25s)

30 Single DB/KB Overhead Walking Lunge Steps (50/35)

X3

TARGET SCORE

* Target time: 11-13 minutes

* Time cap: 20 minutes

Back Squat (2reps x 5 sets (90%) EMOM 1:30 )

Do Back OR Front squat (NOT BOTH)

Front Squat (2reps x 5sets)

INSTEAD OF SQUATTING (No Measure)

CrossOver Symmetry (instead of squats) if you’d like an alternative…

**20 AbMat Situps/Stick Situps after each exercise