Announcements
Be sure to wish Coach Mark a HAPPY BIRTHDAY today if you see him!!!
CrossFit Warrenton – CrossFit
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Warm-up (No Measure)
Lateral Banded Tube Walk (down and back x2)
Into
3 sets
5 Back Squats (empty bar- build across sets)
30-sec row (easy pace)
5 Box Step-ups (each side)
Back Squat (5 set of 5 reps @65% of Heavy Single (Week 1))
Every 1:30 for 5 sets
Jan 17, 2022 “Hawk Eye” (5 Rounds for time)
Rx
Every 4:00 (5 sets)
12/10 Cal Row
15 Box Jumps (20″/16″) or taller
15 Deadlifts (155/105)
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MOD 1:
E4MOM:
10/8 Cal Row
10 Box Step Ups (20″/16″)
10 KB Deadlifts
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MOD 2 (Newer People):
20′ AMRAP
8 Cal Ski Erg
15 Box Step Ups
8 Burpees
15 KB Deadlifts
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R+
E4MOM:
15/12 Cal Row
15 Box Jumps (24″/20″)
15 Deadlifts (185/125)
TARGET SCORE
* Target time each set: 1:45 – 2:15
* Time cap each set: 3 minutes
SNOW DAY Workout / Do at home Jan 17, 2022 (Time)
Rx
50..40..30..20..10 Situps
100..80..60..40..20 Jump Squats
50..40..30..20..10 Pushups
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MOD 1:
50-40-30-20-10 (of each) 50 of everything, then 40, then 30, etc…
Situps
Sit to Chair + Standup
Knee Pushups (or to your counter top or couch)
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50-40-30-20-10
Straight Leg Situps (fingers interlocked behind head)
Pistol Squats (or x2 Jump Squats)
Pushups (no hip/quad touch/chest to ground/full lock out)
If you’re doing this at home, sign in to “WOD AT HOME” and NOT a classtime. Thanks!