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