CrossFit Warrenton – CrossFit
Row + Active Warmup (No Measure)
1′ Row
10e Active Spidermans to Push-up
1′ Row
45e Mountain Climbers
1′ Row
15 Burpees
April 15, 2021 “Super Soldier Serum” (Distance)
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-
– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)
TARGET SCORE
* Target time: 18-20 minutes
* Time cap: 25 minutes
* Target Total Meters: 5000/4000m
Score your “time” but in the notes section record your Meters (as well as who your partner was)
Accessory Work (Foot/QL/Glute) (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
https://www.youtube.com/watch?v=3QdpzAoIglI
1 min foot smash lacrosse ball (each side)
https://www.youtube.com/watch?v=636EQMF2tME