5
Feb

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Reps)

BENCHMARK TEST:

MAX UNBROKEN WALL BALLS
Warm-up, make sure everything feels good, take a short break, and get after it. Perform one set of as many wall balls as possible. The ball must continue to move at all times.

Metcon (Weight)

EMOM 30 (5 Rounds)

Minute 1) Prowler x 32 yard (195/145)

Minute 2) Front Squat x 10 (95/65)

Minute 3) Pushup x 10

Minute 4) DB Row x 10 (Right Arm)

Minute 5) DB Row x 10 (Left Arm)

Minute 6) REST
Score DB Row weight. BUT more importantly is being as detailed as possible in the notes. Post any modifications/variations.

DO NOT RUSH THROUGH THIS.

RX+

Prowler 215/165

Front Squat 115/75

Approach this section like a bodybuilder, focus on maintaining as much TENSION in your targeted muscle as possible. This will require you to move very slowly through minutes 2-5. ALL of these movements should take about :30 in order to complete.

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