CrossFit Warrenton – CrossFit

May 2021 Monthly Challenge (No Measure)

**This is obviously to be done on your own time**

May Monthly Challenge

Workout Definition

10,000 steps/day in May!

The challenge is to accumulate 10,000 steps/day at least 5 days/week.

1.There are numerous health benefits from walking, low-level activity, and stay moving throughout the day. So we are going to incorporate those things together in our step challenge!

2. You can accumulate your steps in any way, BUT we highly encourage you to get a majority of your steps outside AND to walk with someone else. This gets the health benefits of sun exposure, fresh air, vitamin D, etc. AND building relationships, community, and purpose with one another. Good things happen when we walk together outside.

3. Any fitness tracker, app, watch, etc. works for the challenge! We just want the steps counted and achieved! (If you have no access to steps, we will consider 1 mile = 2,000 steps. SO 5 miles = 10,000 steps)


What if I’m injured?

Don’t do the challenge. You could substitute 30-60+ minutes of low-level cardio on a machine that doesn’t affect your injury.

Do workouts count toward my steps?

Yes! Any activity counts that you walk or run in.

What if I miss a day? Can I make it up the following day?

Yes, as long as you don’t mind doing the math!

Active Movement + CrossOver Symmetry (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


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

May 3, 2021 “TENANT” (Time)


Block Run

5 Rounds of Cindy

Block Run

4 Rounds of Cindy

Block Run

3 Rounds of Cindy

Block Run

2 Rounds of Cindy

Block Run

1 Round of Cindy

*1 Round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats


Block Run


5 Pullins

10 Push Ups

5e Box Step Ups



Block Run


* Target time: 20-22 minutes

* Time cap: 30 minutes