CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
10’ AMRAP
1 Crossover Symmetry
3 Double DB Snatch (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)
Dec 8, 2021 “Ugly Christmas Sweater” (Time)
RX:
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Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 DB Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)
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Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 DB Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)
…………….
Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 DB Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
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Rx:
(Same layout)
Devil’s Press &Thrusters (35s/25s)
Burpee Box Jump Overs (20/16)
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MOD:
5 Rounds
4 DB Burpees + Clean and Push Press
8 DB Thrusters
12 Burpee + Box Step Up
(Light weight/low box)
TARGET SCORE
* Target time: 14-16 minutes
* Time cap: 25 minutes
Toes to Bar Skills & Drills (Spend 10:00 or 5 Sets (whichever comes first))
Advanced:
8-10 Kip Swings
5-8 Strict Toes to Bar
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Intermediate:
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
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Beginner:
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
* On the Kip, really focus on getting head through arms (swing through) and behind the bar (swing back). *