CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up


3 sets 


1:00 Bike


3 Walkbacks w/Pushup

10 Alt Box Step Ups


10 DB Goblet Squats

Feb 5, 2022 “Granade Launcher” (Time)

Teams of 2


10 Wall Walks


6sets x20 Walking Lunge Steps (3 each) Front Rack Double DB (50’s/35’s)

10 Wall Walks


100/80 Cal Bike


10 Wall Walks


100 Double DB Squats (50’s/35’s)


10 Wall Walks


* 20 Lunges Steps must be completed by Partner 1, before Partner 2 goes, until each partner performs 3 total sets of 20 lunge steps*



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Individual Option


4 Wall Walks


40 Front Rack Double DB Walking Lunge Steps (50’s/35’s)


4 Wall Walks


40/32 Cal Bike

4 Wall Walks


40 Double DB Squats (50’s/35’s)


4 Wall Walks


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MOD w/Partner (one person working at a time)

20 Walkouts w/Pushup

6sets x20 Walking Lunge Steps (3 each) (DBs of choice, or no DBs at all)

20 Walkouts w/Pushup

100/80 Cal Bike

20 Walkouts w/Pushup

100 Squats (DBs of choice, or no DBs at all)

20 Walkouts w/Pushup

***MOD this and do 1/2 reps if doing SOLO