CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
10 min AMRAP
1 min bike
5 GHD’s to parallel
5 Hand Release Pushups
5e Spider Stretch w/top arm rotation
Jan 13, 2022 “Lizard” (Time)
Rx
20/16 Cal Bike or Row
25 GHD (to parallel) or 25 V-Ups
25 DB Chest Press-from the ground(35s/25s) or 25 Push-Ups (no hip/quad touch)
25 Pullins
X4
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MOD 1:
15/12 Cal Bike/Row
30 AbMat Sit Ups
20 Inclined BarBell Push-Ups
20 Pullins
X4
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MOD 2:
40 Air Squats
25 V-Ups or AbMats
25 Push-Ups
25 Ring Pullins
X4
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R+
25/20 Cal Bike/Row
25 GHD or 25 V-Ups
25 DB Bench 50s/35s or 25 Deficit Push-Ups(45s/25s)
25 Pullins
X4
TARGET SCORE
* Target time:18-20 minutes
* Time cap: 26 minutes
Skills n Drills Pistol Squats Part 1
1.Test out your flexibility.
2. Don’t try to hit a pistol without trying the beginning stages.
3. After establishing a starting point, work through a few sets and practice getting your balancing down.