If you do this at home we have added a section where you can input your score in WODify without actually signing in to a class. Sign in and add scores under “AT HOME” class.
Get creative with anything involving weights, trust me you’ll find SOMETHING (and it’ll probably be awkward but that’s good! And functional!)
You’ll see I wrote in a MOD under the workout for those who have no equipment. If you have equipment, even better.
Hope this help! Message me with questions!!!
CrossFit Warrenton – CrossFit
Deadbug/Functional movements Warmup (No Measure)
15e Dynamic Spider Stretch
15e Alternating REVERSE Lunges
10e Iron Cross
1′ Childs Pose (knees wide)
1’e Hip Crossover Stretch
Deadbug (trainers instructions)
50 Calorie Row
40 Deadlifts (135/95)
30 Box Jumps (24″/20″)
20 Front Squats (135/95)
10 STRICT Pullups
If doing at home…and you have equipment GREAT! If not, get creative!!!! And, deadlift/front squat a kid/vacuum/chair/heavy box or something that you can tolerate for movements that normally require weight. Let us know why you used in the notes section as we’d love to know!!!
If at home do:
50 Pushups -try the hardest version possible for you.
40 Deadlifts (what did you use?)
30e leg step ups onto a chair/step/ledge (maybe something outside)
20 Squats (find something to hold)
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
use the remainder of the class to find your 1 rep max of these 3 movements. For a “true” CrossFit Total, you get 3 attempt at each lift.