CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10’ AMRAP
1 CrossOver Symmetry Movement
4e Box Stepups
4 Walkbacks w/Pushup
4 Double Dumbbell Clean and Push Press
Nov 5, 2021 “Randy Moss” (2 Rounds for reps)
* RX
AMRAP 8 Minutes
3-6-9-12. . .
DB Push Press (2×40/2×30)
10 Box Jump Overs (20/16)
-Rest 5:00-
AMRAP 8 Minutes
3-6-9-12. . .
Box Jump Overs (20″/16″)
10 DB Power Clean (2×40/2×30)
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* MOD
Lighter DBs and/or Step ups
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R+
50s/35s and (24″/20″)
TARGET SCORE
* Target Round each set: Round of 12 reps +
* Minimum Round before scaling: Round of 9 reps
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. *