Announcements
10′ CAP each round. So be sure to choose which “Option” you’ll be doing, wisely.
CrossFit Warrenton – CrossFit
7′ Warmup (Bike/Jump) (No Measure)
7 ‘ AMRAP
1′ easy bike
5 jump squats
5 floor plate press
10 wall angels
20 single unders
into…
1 set
30 second Bike (workout pace)
10 Push Ups
15 Air Squats
30 Double Unders (60 Singles)
Jan 6, 2021 “Noah’s Ark” (2 Rounds for time)
2 sets
25/20 Cal Bike
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups (24/20)
25 Push Ups
25/20 Cal Bike
– Rest 3:00 between sets –
**Shooting for 7′-9′ to complete each set
**Time cap for each set is 10′ so chose Rx or scaling option wisely.
Scaling option 1 (“Rx” for Masters 45+)
2 sets
20/15 Cal Bike
20 Push Ups
20 Alt. Step ups (24/20)
80 Double Unders
20 Alt. Step ups (24/20)
20 Push Ups
20/15 Cal Bike
Scaling option 2
2 sets
1 minute Max Cal. Assault Bike
15 Bar Push Ups
20 Alt. Step ups (20/16)
80 Single Unders
20 Alt. Step ups (20/16)
15 Bar Push Ups
1 minute Max Cal. Assault Bike
Accessory Work (Rev Hypers, Side Plank) (No Measure)
3-4 sets
15 Reverse Hypers(on GHD)… (OR 20 Banded Good Morning)
1:00 side plank right
1:00 side plank left