CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Warm Up


10’ AMRAP

Crossover Symmetry
5e Scorpions

10e Forward and Back Claps


5 Down Dog/Seal Pose Transitions

Nov 23, 2021 “Turkey n’ Dressing” (Time)

RX:


75 Double Unders


25 Push-Ups

X5


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MOD:

150 Single Unders


25 Bar Push-Ups

X5


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R+


100 Double Unders


30 Push-Ups


x5

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TARGET SCORE

* Target time each set: 9-11

* Time cap each set: 20:00

Strict Pull-Up

5 sets of 7 reps (ON YOUR OWN – if time left in class)

Body Weight Row (Pullins w/barbell on rig) (4×10)

Set up a barbell at waist height.

You body start INSIDE the rig.

Sit on ground and straighten legs and grab bar from underneath (reverse grip)

Straight line with the body from the heel to the shoulder.

Pullin so your body makes contact just below the sternum.

Adjust feet as needed for correct position.

Difficulty should allow for solid reps without “kipping”.

Raise height of the bar to decrease difficulty.

Feet can be placed on a bench or stacked plates to increase difficulty.