CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Warm Up
3 sets
Crossover Sym Movement (each round)
:30 Bike or Ski
5 Downdog to seal pose
5 Box Step-up (each side)
5 STRICT Shoulder Press (empty bar, slowly progressing in weight)
Shoulder Press (Work up to a heavy SINGLE (10-12′))
Absolutly NO lower body help.
1. Quads and Glutes tight
2. DONT sacrifice form by letting hips fall forward.
That’s not a solid rep. Be better than that!
Jan 11, 2022 ” (5 Rounds for time)
Rx:
5 sets (Every 4:00)
10 Toes to Bar
8 Burpee Box Jump Over (20/16)
10 Toes to Bar
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MOD 1:
12 Hanging Knee Raises
10 Burpee (no pushup) + Step up (low box)
12 Hanging Knee Raises
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MOD 2:
15 V-Ups
15 Burpees or 15 Burpee no Pushup + Box Step Ups
15 V-Ups
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R+
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
TARGET SCORE
* Target time each set: 1:20 – 1:40
* Time cap each set: 3 minutes
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BASELINE Workout for the Challenge (Time)
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pullups
500m Row