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)