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