CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warmup:
3:00 Row
– into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Power Clean + Jerk (Every Minute (10:00) perform 5 reps)
Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Jan 26, 2022 “The Great Barrier Reef” (6 Rounds for reps)
Rx
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Push-Ups
Rest 1 Minute
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MOD:
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Bar Push-Ups (OR Knee Push-Ups)
-Rest 1 Minute-
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R+
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Push-Ups
-Rest 1 Minute-
TARGET SCORE
* Target number of Reps each set: 45+/35+
* Minimum number of reps before scaling: 30/20