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-


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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-

_______________

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. *

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