CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warmup:
Jog Around 4th Street Block
– Into –
(until the 10:00 mark repeat the following)
5 Single Arm Ring Row (each)
10 V-Ups (or 5e Alternating)
5 Shoulder to Overhead
Shoulder Complex (Weight)
3 Push Jerks
2 Push Press
1 STRICT Press
12′ to work up to a heavy complex
Sept 15, 2021 “Greenbay Packers” (Time)
Rx:
2 rope climb
5 deadlifts (275/185)
X5
MOD:
8 Burpee Pull Ups (or) 8 Burpees + 8 Jumping Pullups
10 Deadlifts (185/135 or less)
X5
R+
2 LegLess Rope Climbs
5 deadlifts (315/225)
X5
**all Rope Climbs start laying flat on the ground
TARGET SCORE
* Target time: 6-8 minutes
* Time cap: 13 minutes