10 August 2018

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

6 Hang Cluster (squat clean thruster)

:30 Handstand Hold

Weightlifting

Front Squat (10 x 2)

Record weight used

Structure:

Emom 10

2 Front Squats (from floor)

Refer back to 7/16 and 7/28, should be striving to slightly increase load

Metcon

Metcon (4 Rounds for calories)

3:00 Work/3:00 Rest x 4

10 Thrusters

25 Double Unders

8 Pull-ups

Max Cal Row (Time Remaining)
Score calories for each round

At Home Workout

Metcon (Time)

No Equipment

For Time:

40-30-20-10

V-ups*

Push-ups

*Modify to sit-ups as needed.

Minimal Equipment

For Time:

40 V-Ups

40 DB Power Snatch

30 V-ups

30 DB Push Press*

20 V-ups

20 DB Power Snatch

10 V-ups

10 DB Push Press

*If you only have 1 DB perform 30 and 10 reps each arm on the push press.
Warm Up:

AMRAP 7:

10 Sumo Stance Good Mornings

20 Single Leg Alt. V-up

30 Plate Hops or Jumping Jacks

Categories: WOD

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