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