CrossFit Warrenton – CrossFit

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

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scale 1:


Run 400m


30 Box Jumps (20″/16″)


30 Wall Balls (14/10)

Scale 2:

Run Hill to Barrier or 300m Row


20 Box Step Ups (20″/16″)


20 Wall Ball Thrusters

TARGET SCORE

* Target time: 22-25 minutes

* Time cap: 40 minutes

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