CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
10’ AMRAP
Crossover Symmetry exercise
30-second Jump Rope
5 wall balls (focus on arm cycling)
5 box step up (each)
5 Shoulder Press (empty bar)
Shoulder Press (Establish 8RM )
Then drops sets:
8-10reps at 90%
8-10reps at 80%
Dec 10, 2021 “Fireside Roast & Toast” (3 Rounds for reps)
3:00 AMRAP (x3)
-Rest 1:00 between each set-
Rx:
60 Double Unders
20 Wall Balls (14/10) to 10’ line
Max Double DB/KB Step Ups (35s/25s)(20/16)
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MOD:
100 Single Unders
20 Wall Balls (14/10 or lighter) to below 10’ line
Max Double DB Step Ups (light) (20/16)
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R+
75 Double Unders
25 Wall Balls (20/14)
Max Double DB/KB Step Ups (50s/35s)(24/20)