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′