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Today’s Stretching Video https://youtu.be/mwuYIGfbCeU
CrossFit Warrenton – CrossFit
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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
May 18, 2021 “John Wick” (Time)
Rx:
2 Laps Around Block
25 Pull-ups
50 Push-ups
75 Air Squats
1 Lap Around Block
15 Pull-ups
30 Push-ups
50 Air Squats
Hill Sprint
5 Pull-ups
10 Push-ups
25 Air Squats
MOD:
500m Row
20 Jumping Pull Ups
20 Push Ups
20 Air Squats
400m Row
15 Jumping Pull Ups
15 Push Ups
15 Air Squats
300m Row
10 Jumping Pull Ups
10 Push Ups
10 Air Squats
R+ (with weight vest optional)
2 Laps around Block
30 Pull-ups
60 Push-ups
90 Air Squats
I Lap around Block
20 Pull-ups
40 Push-ups
60 Air Squats
Hill Sprint
10 Pull-ups
20 Push-ups
30 Air Squats
TARGET SCORE
* Target time: 18-20 minutes
* Time cap: 30 minutes