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