CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warmup:

10 min AMRAP

1’ Bike (easy pace)

1’ Rowing (easy pace)

3 Wall Walks (1/2 way up wall)

5e Iron Cross

5e Scorpions

July 14th, 2021 “A Summer Song” (3 Rounds for reps)

Tabata Cal Bike (8 rounds)

– Rest 2:00 –

Tabata Cal Row (8 rounds)

– Rest 2:00 –

Tabata Wall Walks (8 rounds)

Rx: Wall Walks 1/2 way up wall

R+ Belly Touches Wall

MOD: Burpees

TARGET SCORE

* Target number of Reps each set: 
Assault Bike/Row: 50/40 + Calories WalkWalks 25+

Couch Stretch/Foam Roll Lats/Forward Fold (No Measure)

1′ couch stretch (each side)

https://www.youtube.com/watch?v=ulgAOykAgV4

1′ foam roll lats (each side)

https://www.youtube.com/watch?v=LuJcHe_EebA

1′ wide leg forward fold..use rig as anchor

https://www.youtube.com/watch?v=vB5GtHh9l2Y