CrossFit Warrenton – CrossFit

10′ AMRAP Warmup w/Partner (No Measure)

10′ AMRAP

150m partner jog

20 single unders (w/ partner – same time)

5 elbow to floor stretch (each side)

3 cossack squats (each side)

10 wall angels

April 9, 2021 “The Waterboy” (4 Rounds for reps)

Partner Workout


4 Sets:


AMRAP 4 Minutes


8 Synchro Burpees


25 Synchro Air Squats


35 Double Unders (each, at the same time)


Max Wall Balls (14/10) (Split)


-Rest 2 Minutes between sets-

R+

10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-

MODs:

50 Single Jump Ropes, lower than the 10’ target for wall balls

**score is WALLBALLS only**
TARGET SCORE

* Target number of Wall Balls each set: 30+

* Minimum number of Wall Balls before you should scale: 10

Core Accessory Work (on your own if time) (No Measure)

3 rounds

20 strict abmat situps (no arms)

15 Russian Twists (each side)

10 Pallof Presses (each side)