CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warmup:
8 min AMRAP
1 round of rowling (max penalty of 5 burpees over rower)
5 Deadlifts (empty bar – build across)
30 single unders
June 29, 2021 “The Pagemaster” (AMRAP – Rounds and Reps)
R+
AMRAP 15’
15/12 Cal Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders
Deadlift + Power Clean + Front Squat + Push Press + Push Jerk (5 sets (1 set every 2:00))
Start light and add weight each set
Deadlift (3-3-3-3)
8′ to work up to a 3 rep max (at minimum 1 set every 2:00)
Accessory Work (Pigeon/QL/Foot Smash) (No Measure)
1 min pigeon pose (each side)
https://www.youtube.com/watch?v=jQMsyrLowFw
1 min seated QL stretch (each side)
https://www.youtube.com/watch?v=3QdpzAoIglI
1′ foot smash lacrosse ball (each side)
https://www.youtube.com/watch?v=636EQMF2tME