CrossFit Warrenton – CrossFit

Warm-up (No Measure)

10′ AMRAP
CrossOver Symmetry


30-sec assault bike


10-sec handstand hold


3 Up Downs


15e line hops

10 Ring Rows

Dec 16, 2021 “Vixen” (Time)

Rx:

15/12 Cal Bike


25 Pull-Ups


15/12 Cal Bike 
20 Handstand Push Ups


15/12 Cal Bike 


10 Burpee Pull-Ups


15/12 Cal Bike 


20 Handstand Push Ups


15/12 Cal Bike 


25 Pull-Ups


15/12 Cal Bike

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MOD:


12/10 Cal Bike


25 Jumping Pull-Ups


12/10 Cal Bike


20 Push Ups


12/10 Cal Bike


10 Burpee

10 Pullins


12/10 Cal Bike 


20 Push Ups


12/10 Cal Bike


25 Jumping Pull-Ups


12/10 Cal Bike

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R+

20/15 Cal Bike


30 Pull-Ups


20/15 Cal Bike


20 Strict HSPU
20/15 Cal Bike


10 Burpee Pull-Ups


20/15 Cal Bike


20 Strict HSPU


20/15 Cal Bike 


30 Pull-Ups


20/15 Cal Bike 



TARGET SCORE

* Target time: 13-15 minutes

* Time cap: 25 minutes

Toes to Bar Skills & Drills

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). *