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:


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

Meeting ID: 295 677 9242

Password: 256888