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