CrossFit Warrenton – CrossFit

Warm-up (No Measure)

7 min AMRAP


:30 Bike

5 KB Russian Swings (eye level)

:30 Bike


5 GHD’s to parallel or 10 Alternating V-Ups

Barbell Front Rack Step Ups (7each leg (x3))

* This is for quality, not for load! Lightfoot touch on the way down.

* This is for quality, not for load! Lightfoot touch on the way down.

https://www.youtube.com/watch?v=Dy5JPu2Ca0w

Dec 9, 2021 “Dirty Santa” (AMRAP – Reps)

4 ROUNDS:

**Each minute is spent on one movement

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MOD:


Min 1: 8/7 Cal Bike


Min 2: 15 KB Swings (light)


Min 3: 8/7 Cal Bike


Min 4: 15 Abmat Sit Ups


Min 5: 8/7 Cal Bike


Min 6: Rest 1:00

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Rx


Min 1: 10/8 Cal Bike 


Min 2: 15 KB Swings (35/25)


Min 3: 10/8 Cal Bike


Min 4: 15 V-Ups


Min 5: 10/8 Cal Bike


Min 6: Rest 1:00

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R+

Min 1: 12/10 Cal Bike


Min 2: 15 KB Swings (53/35)


Min 3: 12/10 Cal Bike


Min 4: 15 GHD’s 


Min 5: 12/10 Cal Bike


Min 6: Rest 1:00

* Target Time Each Movement: Sub 40 Seconds

* Time Cap each movement: 50 seconds
Score TOTAL reps (which you can figure out at the end)….easiesto keep track of any “incomplete reps”