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
___________________
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
__________________
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
___________________
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”