CrossFit Warrenton – CrossFit

SNOWY AT HOME WOD (Time)

20 Burpees

20e Belly Taps

20 Alternating Forward Lunges

20 Jump Squats

x3

()

100 Burpees FOR TIME (Time)

AT HOME WOD!!

10′ AMRAP (empty bar cleans/high knees/butt kickers/skipping) (No Measure)

10 ‘ AMRAP

:30e Row

3 Cleans (empty bar-add weight across sets)

10 heel to tiptoe rocks

High Knees (one length)

Butt Kickers (one length)

Skipping (one length)

Feb 18, 2021 “Underdog” (Time)

Partner Workout (You-Go-I-Go)

35 Dubs

6 Power Cleans (135/95)

30 Dubs

15 push-ups

25 Dubs

x5e

(you do a full round, then your partner does a full round)

**3′ MAX per round

(30′ time cap all together)

R+ 35 DU, (205/135 P. Cleans) 20 Pushups (chest to ground, no hip quad touch)

OPT 1:

50 Single Unders

6 Power Cleans (moderate weight)

50 Single Under

15 Knee Pushups

50 Single Under

x5e (one partner working at a time)

Accessory (Bent Over Row/Hip ext/Hollow Holds) -on your own if time (No Measure)

10 Dumbbell bent over Row

15 Hip Extensions

30 sec. Hollow Rock Hold

x4

10 DB Bent Over Row:

https://www.youtube.com/watch?v=DFX3iZkrH_c&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=42

15 Hip Extensions:

https://www.youtube.com/watch?v=JFPlKBlMzkM&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=28&t=0s

:30 Hollow Rock Hold:

https://www.youtube.com/watch?v=-zRwrsrmAbY&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=15