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