CrossFit Warrenton – CrossFit
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Functional Warmup MOVEMENT (No Measure)
Tip Toes Down
Heels Back
Knee to Chest Down
High Knees Back
SLOW Butt Kick Down
Fast Butt Kick Back
Frankenstein Down
Hopping Frankenstein Back
Side Shuffle Down and Back x2
Jog Down and Back x2
Skills Drill: HSW 2 Shoulder Taps
Spend 10:00 (or 5 sets whichever comes first)
Advance:
4-8 Shoulder Taps (total) + 5-10 Side Shuffle Steps (each direction)
3 Kick up to Handstand + Forward Roll
Intermediate:
4-8 Forearm Taps (total) + 4-8 Side Shuffle Steps (each direction)
3 Headstand + Forward Roll
Beginner:
4-8 Box Shoulder Taps (total) + 5-10 Box Side Shuffle Steps (each direction) or 1 Around the World (both ways)
3 Forward Rolls
* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *
Oct 29, 2021 “Eeyore” (10 Rounds for time)
Rx
Every 3:00 (10 sets)
9 lengths Shuttle SPRINT( turn around completely and tap BOTH hands behind cones before you sprint back)
R+
Every 3:00 (10 sets)
13 Lengths Shuttle SPRINT
(Turn your body around be both hands tap ground behind cones before sprinting back)
MOD:
Bike for 30:00 steady pace (for Cals)
-or-
12/8 Cal Bike Sprint (10 sets) (Every 3:00)
TARGET SCORE
* Target time: 30-40 secs
* Time cap: 55 secs