CrossFit Warrenton – CrossFit

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HAMSTRING/GLUTE ACTIVATION (No Measure)

30e uni leg bridge (hips up down)

30 Superman (feet together)

30e uni leg bridge HOLD + straight leg raise

30 Superman (feet apart)

20e uni leg bridge HOLD w/opposite leg lateral raise

Warm-up (No Measure)

5′ AMRAP Warmup

3 Front Squats

3 Push Press

5 Ring Rows/Pullins

5 Box Jumps + Step Down (share box w/partner)

Clean and Jerk (EMOM 1 C&J )

Clean and Jerk:

Perform 10 singles working up to 70-80% of 1RM

If you don’t have a 1RM then use this time as technique work and stay light.

Oct 21, 2021 “Goofy Goober” (Time)

RX


Teams of 2:

4 Rounds (each/1:1)


15 Wallballs (14/10) **to 10′ target


12 Pull-ups


9 Box Jumps (20/16)


15 Wallballs (14/10)

Individual Version:


4 sets 


15 Wallballs (20/14)


10 Pull-ups


9 Box Jumps (24/20)


15 Wallballs (20/14)

* rest 1:1 –

R+

Teams of 2

4 Rounds (each/1:1)

15 Wall Balls (20/14)

12 Pull-ups

9 Box Jumps (24/20)

15 Wall Balls (20/14)

TARGET SCORE

* Target time: 16-18 minutes

* Time cap: 26 minutes

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