CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warmup:
10’ AMRAP
1 CrossOver Symmetry movement (choose different movement each round)
:20 single unders
10 Sit-Ups or 5 GHDs to parallel (if doing GHDs for workout)
5 Strict Pull-ups or Ring Rows
5 Push-ups w/walkback
Sept 20, 2021 “Suicide Squad” (Time)
Rx
50 Double Unders
12 GHD’s
10 Burpee Bar Pullups
X5
MOD:
100 Singles
25 Abmat Sit Ups
8 Burpee
8 Jumping Pull Ups
X5
R+
60 Dubs
15 GHD’s
5 Burpee Bar Muscle Ups
X5
TARGET SCORE
* Target time: 12-14 minutes
* Time cap: 25 minutes
Accessory (Bench/Row/Goblets) (No Measure)
10 Single Arm Dumbbell Bench Press (each)
10 Double Dumbbell Bent Over Row
10 DB Goblet Squat
x3
**own your own if time left in class