CrossFit Warrenton – CrossFit

Functional Warmup MOVEMENT (No Measure)

Tip Toes Down

Heels Back

Knee to Chest Down

High Knees Back

SLOW Butt Kick Down

Fast Butt Kick Back

Frankenstein Down

Hopping Frankenstein Back

Side Shuffle Down and Back x2

Jog Down and Back x2

Shoulder Press (5-5-5-5-5)

-5 sets x 5 reps @ 75-80% 1RM Shoulder Press

* Complete a set every 2 minutes, on the minute for 10 minutes *

* Complete with the Deadlift in the same 2 minute time frame *

Deadlift (5-5-5-5-5)

– 5 sets x 5 reps @ 75-80% 1RM Deadlift

* Complete a set every 2 minutes, on the minute for 10 minutes *

* Complete with Shoulder Press in the same 2 minute time frame *

April 1, 2021 “Joker” (Time)

Rx:


2 Laps around Block Run (Together)
100 Kettlebell Swings (53/35)


1 Lap + Hill (together)


75 Kettlebell Swings (53/35)


1 Lap Run (together)


50 Kettlebell Swings (53/35)


800m Run (together)

Individual Version:


2 Laps around the block


40 KB Swings


1 Lap + Hill Sprint 


30 KB Swings 


1 Lap Run


20 KB Swings


800m Run

R+

2 Laps around the Block Run (Together)

100 Kettlebell Swings (70/53) (split as needed)

1 Lap + Hill Run (together)

75 Kettlebell Swings (70/53) (split as needed)

I Lap Run (together)

50 Kettlebell Swings (70/53) (split as needed)

800m Run (together)

Time Cap 20′