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 sets x 2 reps @85%-90% of 1 RM)
* Complete a set every 2 minutes, along with Deadlift, for 5 total sets *
Deadlift (5 sets x 2 reps @ 85%-90% of 1 RM)
*Complete in same 2′ as the Shoulder Press*
April 8, 2021 “Dodgeball” (4 Rounds for time)
4 Rounds:
Block Run + Hill Sprint
*rest 2:00
Block Run
*
rest 1:00
Hill Sprint
*
rest 0:30
**MOD
Row 750m
Rest 2:00
Row 500m
Rest 1:00
Row 250m
Rest :30
Each Round for time (including the 2:00 and 1:00 rest…when you come in from your LAST run..the hill sprint/250m row…THAT is your time….
Foam Rolling on your own (if time left in class) (No Measure)
1 min foam roll glutes (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)