CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10 min AMRAP
Crossover Symmetry (different movement each round)
30 sec easy bike
5 Jumping Squats
3e Spider Stretch w/ Pushup
10 Walking Lunge steps + Trunk Twist
Oct 20, 2021 “The Krusty Krab” (AMRAP – Rounds and Reps)
Rx:
18’ AMRAP
16/14 Cal Bike
15 Double DB Walking Lunge Steps (35’s/25’s) (R+ 50s/35s)
20 Push-ups (no hip quad touch/chest to ground)
MOD:
12/10 Cal Bike
15 Walking Lunge Steps (no weight) or Goblet Squats
15 Full body pushups (hips/quads can touch)
TARGET SCORE
* Target number of Rounds: 4.5 – 6 rounds
* Minimum number rounds before scaling: 3
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HandStand Walk Skills/Drills
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. *