CrossFit Warrenton – CrossFit
Partner Rowling (No Measure)
5 rounds EACH
*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees. Max of 5 penalty burpees from each partner per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.
Warm-up (No Measure)
5 min AMRAP Warmup continuation
:30 jump rope
6 lunges (in place)
10 V-ups (or 5e side alternating)
5 Scap Pullups
April 19, 2021 “Days of Thunder” (Time)
Rx:
10 rounds (each)
12/10 Cal Row
10 Alternating Lunge steps (5 each leg)
6 Toes to Bar
R+
10 rounds (each)
12/10 Calorie Row
10 Scissor Jumps (5 each leg)
8 Toes to Bar
MOD:
10 rounds (each)
10/8 Cal Row
20 Air Squats
6 Hanging Knee Raises
Score is total time:
* Target time: 24-26 minutes
* Time cap: 30 minutes
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Accessory Work (if time) Hand/Elbow Smash (No Measure)
Hand Smash: https://youtu.be/pfuJKTDmeBs
1′ Forearm Smash: https://youtu.be/n1BeeF6CcWI