CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Couch Stretch x :30 /Side
Pigeon Stretch x :30 Side
Hip Circles x 5/Side (Slow)
Into
2 Rounds
Air Squats x 12
Ring Rows x 12
Metcon
Metcon (5 Rounds for calories)
Every 6:00 x 5 Rounds
Min 0-2: Row x + 1-2 Cals
Min 2-4: Bike x 1-2 Cals
Min 4-6: Goblet Squat x 10
Record total calories for each round (sum of row + bike)
Refer to 9/7 and 9/2
Continuing to build through our conditioning cycle. Remember you do not have to complete each set under 1:00.
If this is your first time then complete 1:00 effort each round on the row and bike @75%.
Please make sure you are tracking.