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

()