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