CrossFit Warrenton – CrossFit


Warm-up (No Measure)


1′ easy Ski erg

7 Pushups

7 PVC Pass Throughs

7 PVC Around the Worlds (each direction)

March 17, 2021 “VISION” (2 Rounds for time)

Rx: 2 sets 
24-18-12 (18-14-10 for women)
Cal Ski Erg/Row

Push-Ups (no hip/quad touch; chest to ground)
-Rest 5:00 between sets.-


MOD: 2 sets 
21-15-9 (16-12-8 for women) Cal Row

Push-Ups(body fall pushups)

-Rest 5:00 between sets.-


R+:2 sets

27-21-15 (21-16-12 for women)

Calorie Ski Erg/Row

Push-Ups (no hip quad touch; chest to ground)

-Rest 5:00 between sets.-
Target time per set: 5-6 mins

Time cap each set: 7 mins

Accessory Work (on your own if time) Curls, Bodyweight Row, Upright Row (No Measure)

3 Rounds

12 Body Weight Rows

10 Single Arm Dumbbell Upright Rows (each side)


3 sets

10 Standing Alt. DB Curls (each side)

Body Row:

Single Arm DB Upright Row: