CrossFit Warrenton – CrossFit
Warm-up (No Measure)
4 sets
30-sec easy row
5 down dog/seal 15 Jumping jack Squats
4e lateral hops hurdle
Dec 22, 2021 “Christmas Vacation” (Time)
Rx:
2:00 Amrap
10/8 Calorie Row
80 Burpee over 6” hurdle
Rest 1:00
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MOD:
2:00 Amrap
10/8 Calorie Row
100 Burpees w/o Pushup
Rest 1:00
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R+
2:00 Amrap
12/10 Calorie Row
100 Burpee over 12” hurdle
– Rest 1:00 -
* Continue until 100 Burpees are completed *
TARGET SCORE
* Target time: 14-16 minutes
* Time cap: 22 minutes
Skills & Drills T2B (Part 2) (5 sets or 10:00(whichever comes first))
Advance:
5 sets
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)