CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
7′ AMRAP
1′ easy Ski erg
7 Pushups
7 PVC Pass Throughs
7 PVC Around the Worlds (each direction)
March 17, 2021 “VISION” (2 Rounds for time)
Rx: 2 sets
24-18-12 (18-14-10 for women)
Cal Ski Erg/Row
Push-Ups (no hip/quad touch; chest to ground)
-Rest 5:00 between sets.-
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MOD: 2 sets
21-15-9 (16-12-8 for women) Cal Row
Push-Ups(body fall pushups)
-Rest 5:00 between sets.-
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R+:2 sets
27-21-15 (21-16-12 for women)
Calorie Ski Erg/Row
Push-Ups (no hip quad touch; chest to ground)
-Rest 5:00 between sets.-
Target time per set: 5-6 mins
Time cap each set: 7 mins
Accessory Work (on your own if time) Curls, Bodyweight Row, Upright Row (No Measure)
3 Rounds
12 Body Weight Rows
10 Single Arm Dumbbell Upright Rows (each side)
-into-
3 sets
10 Standing Alt. DB Curls (each side)
Body Row:
https://www.youtube.com/watch?v=XWtr5WqFEvE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=49&t=0s
Single Arm DB Upright Row:
https://www.youtube.com/watch?v=3OdAwAgLlUc&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=37&t=0s