CrossFit Warrenton – CrossFit

Warm-up (No Measure)

Warm Up


5 rounds
:

Rowling
(5 max burpee penalty)


- into -


3 Sets


5 Slow and Controlled Back Squats (empty barbell)


10 Dead Bugs

Back Squat (Establish an 8RM )

Then 90% drop set of 8-10 reps

______

Then 80% drop set of 8-10 reps

**Based off original 8RM.

Dec 7, 2021 “Hot Cocoa” (3 Rounds for time)

R+


3 Sets (1 Set every 7 Minutes)


25/20 Cal Row


Hill Sprint to TOP


25/20 Cal Row

Rx


3 Sets (1 Set every 7 Minutes)


20/16 Cal Row


Hill Sprint to Barrier 


20/16 Cal Row

MOD


3 Sets (1 Set every 6 Minutes)


15/12 Cal Row


Run to Top of Culpeper/Lee


15/12 Calorie Row

TARGET SCORE

* Target time each set: 4-5 minutes

Warm-up (No Measure)

Accessory Work (on your own):

1′ foot smash with lacrosse ball

1′ calf stretch against the wall

1′ foam roll Low Back