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)