CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Hip Halo Warmup
-into-
7 min AMRAP
5 Wall Balls (focus on breathing and arm cycling)
30-sec bike (easy pace)
8 Light Alternating Dumbbell Snatch (Practice Transition)
Oct 13, 2021 “Mailbox” (Time)
Rx
4 sets
24 Wall Balls (14/10)
18/15 Cal Bike
10 Alternating DB Snatch (60/40)
-rest 3:00 between sets-
______________
MOD:
4 sets
20 Wall Ball Thruster (or lighter WB or lower target)
12/10 Cal Bike
10 Alternating DB Snatch (light))
-rest 3:00-
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R+
4 sets
30 Wall Balls (20/14)
20/15 Cal Bike
10 Alt DB Snatch (70/50)
– Rest 3:00 between sets-
TARGET SCORE
* Target time: 2:45 – 3:30 minutes
* Time cap: 4:30 minutes
HandStand Walk Skills/Drills (Spend 10′ working on drill of choice)
Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll
Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll
Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls
* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *