CrossFit Warrenton – CrossFit

Warm-up (No Measure)

One length each:

walk on toes

walk to toes backwards

walk on heels

walk feet turned out

walk feet turned in

lunge walk-arms locked out overhead

lunge walk – torso twist towards forward leg

butt kickers

high knees

then

10′ of CrossOver Symmetry (coach will bring you through this step by step)

April 27, 2021 “He is I” (3 Rounds for time)

Rx


2 Sets:


Hill Sprint


12 GHD’s


Hill Sprint


8 Handstand Push-Ups (STRICT if you can)

X3
-Rest 3:00 between sets-

R+

2 Sets:

Hill Sprint

15 GHD’s

Hill Sprint

10 Handstand Push-Ups (STRICT if you can)

X3

-Rest 3:00 between sets-

MOD

2 Sets 


Run to Top of Lee/Culper St


15 Sit Ups


Run to Top of Lee/Culpeper St


15 Pushups

X3
-Rest 3:00 between sets-

TARGET SCORE

* Target time each set: 8-10 mins

* Time cap: 12 mins

Warm-up (No Measure)

Accessory

Workout Definition

Accessory (on your own)

1′ couch stretch (each side)

– into –

3 sets

10 Single Dumbbell Lawnmower Row (each)

20 Flutter Kicks

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