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
________
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). *