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)