Announcements

R+ and R+ Push-ups must be chest(not belly) to the ground, no hip/quad touching the ground, and full lockout of the arms at top.

CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

Partner Warmup

3 rounds

P1: Easy Machine

P2: 20 plate hops

5 box step-ups (each side)

5 Slams

10 floor plate press

– switch when a partner finishes the round –

Sept 30, 2021 “Arabian Nights” (Time)

Rx

Teams of 2
:

75 Pushups


30 Synchro Alt Single DB Step Ups (40/25) (20in)


75 Double Unders (Each, Sametime)


30 Synchro Alt Single DB Step Ups (40/20) (20in)


75 Slam Balls (25/15)
 (or 75 Swings (35/25))

30 Synchro Alt Single DB Step Ups (40/20) (20in)


75 Double Unders (Each, Sametime)

Individual Option:

50 Push Ups


30 Alt Single DB Step Ups (50/35) (20in)


100 Double Unders


30 Alt Single DB Step Ups (50/35) (20in)


50 Slam Balls (50/25)


30 Alt Single DB Step Ups (50/35) (20in)


100 Double Unders

R+

Teams of 2:

100 Pushups

30 Synchro Alt Single DB Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

30 Synchro Alt Single DB Step Ups (50/35) (20in)

100 Slam Balls (50/25) (OR 100 Kettlebell Swings (70/53))

30 Synchro Alt Single DB Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

TARGET SCORE

* Target time: 18-20 minutes

* Time cap: 30 minutes

Warm-up (No Measure)

ACCESSORY WORK

(on your own if time)

Seated Arnold Press 4×12

Weighted Hip Bridges 5×12