CrossFit Warrenton – CrossFit

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Warm-up (No Measure)

10′ AMRAP

1′ easy bike

:10 Hang from the bar

5 alt v-ups (each side)

5 deadbugs (each side)

5 bird dogs (each side)

April 7, 2021 “Glory Roads” (5 Rounds for time)

Rx:


5 sets


20/16 Cal Bike 


4 lengths DB Farmer Carry (70s/50s)

MOD:


5 sets


15/12 Cal Bike


4 lengths DB Farmer Carry

R+

5 sets

24/18 Cal Bike

(80s/60s)

Landmine Row (10e-10e-10e)

Face away from the barbell and Row with each arm (lateral side of body)

https://youtu.be/oeMqvRnlWMg
Count the Barbell weight as well as the weight you add…go up in weight each round.

Landmine: 180s (6e-6e-6e)

https://youtu.be/pO_nyvBVGTY

Landmine Press (10-10-10)

https://youtu.be/1h5zjlK_tDg