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


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)