CrossFit Warrenton – CrossFit
Warm-up (No Measure)
10e dynamic spidermen
1’e pigeon stretch
:30e spidermen series
10 walkouts
10e supine bent leg rotations
:30e calf stretch (your choice)
Metcon (Time)
400m Run/Row/ski or 1/2 mile bike
then 21/15/9 reps of each:
Swings
Pullups/Pullins/Rows (each arm)
then 400m Run/Row/ski or 1/2 mile bike
R+ 21/18/15/12/9/6/3
ROMWOD through Zoom (AMRAP – Reps)
Join us, virtually for ROM WOD!
*3 points for completion. (You must post your score “3” in order to earn your points)
Crystal Willis is inviting you to a scheduled Zoom meeting.
Topic: CrossFit War ROM-WOD
Time: This is a recurring meeting
Tuesday/Thursday 7pm and Saturday 8am
Join Zoom Meeting
https://us04web.zoom.us/j/2956779242
Meeting ID: 295 677 9242
Password: 256888