CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up

3 sets

30 second Row (Legs only)

30 Sec Row (Arms only)

5 down dog/seal pose transition

5e Spider Stretch

Nov 16, 2021 “Ray Lewis” (10 Rounds for time)

(Share your rower with a partner)

10 Sets (1 set every 2 minutes)

Odd set: 250/200m Row
Even Sets: 12 Burpee over hurdle



10 Sets (1 set every 2 minutes)

Odd set: 200/175m Row
Even Sets: 10 Burpees step over hurdle



10 Sets (1 set every 2 minutes)

Odd set: 300/250m Row

Even Sets: 15 Burpee over hurdle


* Target time each set: Sub 60 seconds

* Time cap each set: 90 Seconds

Bent Over Barbell Row – Underhand Grip (10-10-10-10)

a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Standing Alternating DB Hammer Curl (10-10-10-10)

*Stay with a weight that will allow for control and minimal kipping of reps. *Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. *When curling, do not turn the arm as the DB is curled.

*DB can be curled by the side of the body or across the body (your preference).
Do NOT overload this movement by going too heavy!