CrossFit Warrenton – CrossFit
8′ Partner AMRAP Warmup (No Measure)
8 min Partner AMRAP
15 sec bike (you go – I go) x 2
5 synchro tempo air squats (3 sec down – 2 sec hold – fast up)
10 Dynamic Squat Stretch
Feb 24, 2021 Partner WOD “Flying V” (Time)
175/130 Cal Bike
125 Synchro Air Squats
* Split Bike calories as needed *
R+ 200/160
Target time: 13-15 minutes
Time cap: 20 minutes
Accessory (on your own if time left in class) Bench Press/Rows/Curls/Tricep Kickbacks/V-Ups (No Measure)
10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down) (DB’s are ALWAYS safer than the barbell for Bench Press)
12 body weight rows – bar on rig
x4
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10e Alt DB curls
10e DB tricep kickbacks on bench
15 v-ups
x3
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Body Weight Rows:
https://www.youtube.com/watch?v=XWtr5WqFEvE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=48
DB Bicep Curls (ughhhh):
https://www.youtube.com/watch?v=NZAHHZpBkwc&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=41&t=0s
Tricep Kickbacks:
https://www.youtube.com/watch?v=6SS6K3lAwZ8