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