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

____________

* MOD


30/24 Calorie Row


30 Hanging Knee Raises


30 Wall Balls


30 Power Cleans (light)


10 Burpee Pull-Ups

___________

* 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

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