CrossFit Warrenton – CrossFit


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)



Hill Sprint to Barrier

15 Pullups

10 Handstand Push-Ups

Hill Sprint to Barrier



Run to corner of Lee/Culpeper

20 Pullins

20 Push-Ups

Run to corner of Lee/Culpeper



Hill Sprint to Barrier

20 Pullups


Hill Sprint to Barrier


* 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.