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

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