CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Crossover Symmetry 5e Scorpions
10e Forward and Back Claps
5 Down Dog/Seal Pose Transitions
Nov 23, 2021 “Turkey n’ Dressing” (Time)
75 Double Unders
150 Single Unders
25 Bar Push-Ups
100 Double Unders
* Target time each set: 9-11
* Time cap each set: 20:00
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.