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