CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warmup:

Banded Tube Walk (down and back x3each)

3 sets

:30 Jump Rope

5 wall balls

5 KB swings to eye level

5 dead bugs (each side)

Sept 14, 2021 “Detroit Lions” (5 Rounds for time)

5 sets (New set every 5:00)


Rx:


20 Swings (35/25)
20 Wallball (14/10)
 to 10′

35 Double Unders

MOD:


15 Swings

15 Wallballs (lower target/lighter weight)

70 Singles

R+

20 Swings (53/35)

20 Wallball (20/14)

50 Double Unders

TARGET SCORE

* Target time each set: 2-3 minutes

* Time cap: 4 minutes

Landmine: Push Press (5e-5e-5e)

**Split Lunge + Squat Jump + Split Lunge (other leg forward) =1 (x10 after each set of landmines)