CrossFit Warrenton – CrossFit
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
Oct 15, 2021 “Bucket and Pail” (10 Rounds for time)
Rx
10 rounds (Every 4:00)
Hill Sprint (to barrier)
MOD:
10 rounds (Every 4:00)
500m Row Sprint
R+
10 rounds (Every 4:00)
Sprint Flat 400m (1st wood post in parking lot past 4th street)
Warm-up (No Measure)
Accessory:
1 min quad smash (each side)
1 min calf smash (each side)
1 min Seated Forward Fold