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!)

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