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.