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