CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
3 sets
1 min row
5 Alt. V-ups (each side)
5 Wallballs
5 Power Cleans (build across)
3 Burpee Pull-Ups
Nov 26, 2021 “14.4” (Time)
* RX
50/40 Calorie Row
50 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9′)
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
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* MOD
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups
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* R+
60/48 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups or Burpee Pull-Ups
GHD Hip Raise (5 sets of 20 reps)
Use Back Extensions (or set up GHD) so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep