CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
10 min AMRAP
Jog to Stop Sign
10 sec handstand hold
5 Pullins
5e Iron Cross
:30 ButtKickers
5e Spider Stretch
November 3, 2021 “Dick Butkus” (Time)
**4 sets (1 Set every 6:00)
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Rx
Hill Sprint to Barrier
15 Pullups
10 Handstand Push-Ups
Hill Sprint to Barrier
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MOD:
Run to corner of Lee/Culpeper
20 Pullins
20 Push-Ups
Run to corner of Lee/Culpeper
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R+
Hill Sprint to Barrier
20 Pullups
15 HSPU
Hill Sprint to Barrier
TARGET SCORE
* Target time each set: 3-4 minutes
* Time cap each set: 5 minutes
Single Leg DB Romanian Deadlift (*Build to a moderate weight, or stay same all set)
Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.