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