CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

10′ AMRAP

1 Crossover Symmetry movement

30-sec Ski

5 Alt. V-ups (each side) or 10 Ups

5e uni arm Pullin

3 Walkback w/Pushup

Sept 23, 2021 “Amanda Waller” (Time)

Rx:

2 sets


12 Calorie Ski


3 Rope Climbs


10 Calorie Ski


2 Rope Climbs


8 Calorie Ski


1 Rope Climb


-Rest 3:00 between sets –


MOD:

2 sets


15/12 Cal Row


9 STRICT Pullups (18 strict Pullins)

12/10 Cal Row


6 STRICT Pullups (12 strict Pullins)


9/8 Cal Row


3 STRICT Pullups (6 strict Pullins)

-
Rest 3:00 between sets-

R+

2 sets

15 Calorie Ski

4 Rope Climbs

12 Calorie Ski

3 Rope Climbs

9 Calorie Ski

2 Rope Climb

– Rest 3:00 between sets –

TARGET SCORE

* Target time each set: 3:30 – 4:30

* Time cap each set: 7 minutes

Rest as NEEDED

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups