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