CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
10 min AMRAP
45-second Machine
10 PVC Pullovers
10 Alternating V-Ups
10 Pullins
3 Walkouts w/Pushup
Jan 20, 2022 “Mockingbird” (Time)
Rx
Teams of 2
30 Synchro Air Squats
15 GHDs to Parallel (each person) (Partner holds a plank)
30 Pull-Ups (split as desired)
x4
_______________________
MOD 1:
(Individual)
40 Air Squats
20 AbMat Situps (or 20 GHDs)
20 Pullins (or Pullups)
x4
______________________
MOD 2:
Teams of 2
40 Synchro Air Squats
20 V-Ups (Partner holds a plank)
30 Burpee to Bar
x4
___________________________
R+
Teams of 2
40 Synchro Air Squats
20 GHD situps (each) or 20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)
x4
TARGET SCORE
* Target time: 16-18 minutes
* Time cap: 30 minutes