CrossFit Warrenton – CrossFit
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Warmup 5′ Squat/Kip EMOM + Pullup & Wallball (No Measure)
2:00 Cardio Piece
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Every minute for 5 mins
5 (deeper than normal) Squats
8 Kips swings
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1-2-3-4
Pull-Ups
Wall Balls
Jog to Stop Sign
March 23, 2021 ” Kill the Messenger” (Time)
RX:
5-10-15-20-15-10-5
Pull-ups
Wall Balls (20/14)
Run to Lee/2nd Street Stop Sign
MOD:
5-10-15-20-15-10-5
Pullins
Wall Balls (lighter weight) or/ DB Thrusters (20s/10s)
Run
R+
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
Run
TARGET SCORE
* Target time: 8-10 minutes
* Time cap: 16 minutes
Accessory Work: Couch Stretch/Single Leg RDL/Strict T2B (No Measure)
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)
x4
2′ Couch Stretch (each side)
Single Leg RDL:
https://www.youtube.com/watch?v=J2JGv4DOOjg&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=19
Single Leg Glute Bridge:
https://www.youtube.com/watch?v=EYDFLp37B6g&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=32
Strict Toe to Bar:
https://www.youtube.com/watch?v=xX9Hzi7Onnw
Couch Stretch:
https://www.youtube.com/watch?v=M12e-NCXo8o