CrossFit Warrenton – CrossFit
Warmup (Bike/Jump Rope/Squat/Pullins) (No Measure)
1′ Bike
20 Single Jump Ropes
10 Air Squats w/ 2 sec pause @bottom
10 Pullins
x3
———–
Take a few mins to go through each movement and set up for the workout
Feb 6, 2021 “Tasmanian Devil” (2 Rounds for reps)
2 sets
12′ partner AMRAP
200 double unders
90 wall balls (20/14)
30 STRICT Pullups
Max Burpee box jump overs (24″/20″)
-Partner 1 performing the work above
-Partner 2 can switch in at anytime, but must perform 10/8 cal bike to switch in
-rest 6:00 b/t sets-
bike calories do not count towards reps
Target Reps each set: 305+ (5+ burpee box jump overs)
Calorie Bike: need to wait until your partner is ready to switch, sprint the bike and finish under 30 seconds.
Feb 6, 2021 “Tasmanian Devil MASTERS) (2 Rounds for reps)
Masters 45+
12′ Partner AMRAP (2 sets)
150 double unders
75 wall balls (14/10)
24 Pullups
Max Burpee box jump overs (24″/20″)
**10/8 Cals to Switch in…
Feb 6, 2021 “Tasmanian devil NOVICE” (2 Rounds for reps)
12′ Partner AMRAP
300 Singles
12/10 Cal Bike
45 WallBalls (20/14)
12/10 Cal Bike
45 Pullins
12/10 Cal Bike
Max Burpee box step overs (20”/16”)
-rest 6:00 b/t sets-
R+ 100 DU and/or 20 Pullups