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
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 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.