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