CrossFit Warrenton – CrossFit
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Partner Warmup (Row/Cleans/Pushup) (No Measure)
10′ Partner AMRAP
P1: Easy pace row
P2: 5 Lunge Elbow to Floor Stretch (each side)
10 Floor Press
5 Hang Cleans (empty bar – build across sets)
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With your partner:
1 set (Each)
5 Calorie Row
5 Push Ups
5 Hang Cleans (workout weight)
Feb 22, 2021 “Mighty Ducks Partner WOD” (AMRAP – Rounds and Reps)
30′ AMRAP
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
* Teams of 2 (P1 complete full round then P2 completes full round)
Target rounds: 15+ (average 2′ each round)
(Scale down if you dont think you’ll get at LEAST 12 rounds as a team)
**Goal keep the intensity HIGH due to a longer rest after your complete your round.
Accessory Work (Childs Pose, Forearm Smash, Pec Smash) (No Measure)
Childs Pose:
https://www.youtube.com/watch?v=qYvYsFrTI0U
Forearm Smash:
https://www.youtube.com/watch?v=xqwD4f2RPjk
Pec Smash:
https://www.youtube.com/watch?v=r4XMmHLVmi4