CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warmup:

3:00 Bike

– into –

“Bring Sally Up” – Air Squat

– into –

3 rounds

10 Walking Lunges + Trunk Twist

5 Wall Balls (Focus on cycling the arms and breathing)

10 Alternating V-Ups

Oct 1, 2021 “Jafar” (Time)

Rx


50 Wall Balls (14/10)


40 GHD’s (or 60 Stick Situps)


50 Wall Balls (14/10)


Murph Mile

MOD


50 Wall Balls (Light)


50 Sit Ups


50 Air Squats


5th Street Block

750m Row

R+

50 Wall Balls (20/14)

50 GHD Sit Ups (OR 75 Stick Abmat Sit Ups)

50 Wall Balls (20/14)

Murph Mile

TARGET SCORE

* Target time: 15-17 minutes

* Time cap: 30 minutes

Strict Pull-Up (5-5-5-5-5-5-5-5-5)

9 sets of 5 reps.
add weight if you’re able to keep STRICT form

Hip Extension (15-15-15-15-15)

https://youtu.be/7X075Hrl5lE
5 sets of 15 reps..you can intermix these in with your STRICT Pullups using either the back extensions or GHDs. If using GHDs do NOT over tighten the locks, as the metal where the holes are, will bend.