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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

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