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