CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10’ AMRAP

:30 Ski

5e Single Arm DB Deadlift (between legs)

5e Alt DB Snatch

20 Side to Side Line Hops

3 Box Step ups (progress to box jumps eventually)

March 4, 2021 “WHOOPie Cushion” Partner WOD (Time)

Teams of 2

5 rounds (each)

15/12 Calorie Ski Erg (or 50 Double Unders)

12 Alternating Single Arm Devil’s Press (35/20)

10 Box Jumps (24/20)

(You go; I go)

R+ 18/15 or 72 DU (if Erg is unavailable)

12 Alt Devil’s Press (50/35)

10 Box Jumps (30/24)

MOD:

12/10 Ski Erg or 50 Single Unders

12 Alternating Dumbbell Snatch

10 Step ups (24/20)
TARGET SCORE

Target time: 22-24 minutes

Time cap: 30 minutes

CORE WORK (Planks/Russian Twist/Rollout) (No Measure)

3 Rounds

30 sec plank (elbows)

30 sec side plank (left/right)

20 Russian Twist (each side)

10 Barbell Rollouts (very tough movement, scale or change as needed)https://www.youtube.com/watch?v=q2uo4DYBhBA