CrossFit Warrenton – CrossFit


WallBall/Jump Rope 10′ AMRAP WARMUP (No Measure)

10 min AMRAP

:30 jump rope (singles or doubles)

5 air squat + step back lunge left + step back lunge right

5 wallball push press against wall

5 bird dogs (each side)


3 sets (every 30 seconds)

5 Wall Balls (workout weight)

10 Double Unders or Single Unders

* Focus on being smooth and relaxing during the double unders *

Feb 26, 2021 “Triple Deque” (10 Rounds for reps)

Every 2 minutes (10 sets)

18 Wall Balls (14/10)

36 Double Unders

R+ (20/14)


12 DB thrusters (20s/10s)

50 Single Unders

Time cap each set: 1:30
Ladies standard today- 9ft line. Hitting the line is a no rep.

**Wall Ball weight needs to be selected where athletes can maintain unbroken sets

HandStand Negatives (5-5-5-5-5)

5 sets

5 Negative Handstand Push Ups

* Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat.

-If unable to kip back up start over and kick the body back up.

-Scale to dumbbell dumbbells over head with a slow controlled descent.