CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warmup:

7’ AMRAP

:30 Bike

3e Spider Stretch into top arm rotation

3 Box Step-ups (each side)

3 Hang Squat Cleans

Hang Squat Clean (3-3-3-3-3)

20 AbMat Situps after each set

**work up to a heavy set of 3…

Sept 13, 2021 “NFL Football” (AMRAP – Rounds and Reps)

Rx


7’ AMRAP


8/7 Cal Bike


8 BBJO (20/16)

MOD:

Step Ups instead of BBJO

R+

7’ AMRAP

10/8 Cal Bike

10 BBJO (24/20)

*BBJO=Burpee Box Jump Overs