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.

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