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