CrossFit Warrenton – CrossFit

Warm-up (No Measure)

2’ Machine

– into –

8’ AMRAP

20e Lateral Line Hops

3 Sand Ball Deadlifts

3 Sand Ball Slams

3 Push-Ups

3e Step ups

July 15, 2021 “Cool For the Summer” (Time)

R+

20 Slams (50/25)

20 Push-Ups (no hip/quad touch/chest to ground/full lockout of arms EVERY REP)

20 Box Jump Overs (20’’)

X5


Rx:


15 Sandball Slams (25/15)


15 Push-Ups


15 Box Jump Overs (16’’)

X5

MOD:


20 Alternating DB Snatch (light)


15 Knee Push Ups


20 Box Step Ups

X5

Pullup/Box Jump Accessory Work (x5 sets) (No Measure)

Accessory Work (if time)

5:00 to:

* Practice the Kip, warm up the pull, Work up to box jump height

– into-

5-8 Kipping Chest to Bar (no butterfly)

3 High Box Jumps

x5 sets

– Rest as needed between sets

**Try and hit the box jumps right after pull-ups –

ADVANCED:

5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)

INTERMEDIATE:

3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)

NOVICE:

5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)

BEGINNER:

5-8 Kip swings + 3 Box Jumps (Low)