CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10’ AMRAP

Crossover Symmetry Exercise (change movement each round)

:30 Bike/Row

5 Walkbacks

2 Slam ball over racked bar

Aug 19, 2021″We are Family” (Time)

R+

20 Cal Bike/Row (1 on bike/1 on row @ same time)

20 Synchro Hand Release Push-ups

20 Slamball over barbell (racked on rig) (48/42) (150/100)

X3

-Rest 2:00 between sets-

RX:


18 Cal Bike/Row (1 on bike/1 on row @ same time)


20 Synchro Hand Release Push-ups


20 Slamball over barbell (racked on rig) (42/36) (100/70)

X3


-Rest 2:00 b/t rounds-

MOD:


15/12 Cal Bike/Row (1 on bike/1 on row @ same time)


20 Synchro Push-ups


20 Power Cleans (light)

X3


-Rest 2:00 b/t rounds-

INDIVIDUAL OPTION:


20/15 Cal Bike


20 Hand Release Push-ups


10 Slamball over barbell (racked on rig) (48/42) (150/100)

X3


-Rest 2:00 between sets-

Shoulder Press (6 sets of 2 reps@ 85%)

Every 1:30 for 6 sets