CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10′ AMRAP
1 Crossover Symmetry Movement
10 Heel-Toe Rocks
30-sec Jump Rope
10-sec Plank Hold (or Handstand Hold if doing HSPU)
3 Walkout w/Pushup
Dec 29, 2021 “Aint ‘fraid of no Ghost” (7 Rounds for time)
Rx:
7 Rounds (New Round every 2:30)
50 Double Unders
2 Wall Walks or 3 Wall Walks (Half way)
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MOD:
7 Rounds (New Round every 2:30)
100 Single Unders
5 Walkbacks w/pushup
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R+
7 Rounds (New Round every 2:30)
60 Double Unders
3 Wall Walks
*Scored by the time of each round
TARGET SCORE
* Target time each set: 1:20-1:40
* Time cap each set: 2:00
Skill n Drills T2B (Part 3) (8′ EMOM)
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
https://www.youtube.com/watch?v=WgBaEWC_KVY