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)


10 rounds (Every 4:00)

Hill Sprint (to barrier)


10 rounds (Every 4:00)

500m Row Sprint


10 rounds (Every 4:00)

Sprint Flat 400m (1st wood post in parking lot past 4th street)

Warm-up (No Measure)


1 min quad smash (each side)

1 min calf smash (each side)

1 min Seated Forward Fold