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