CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Sumo Squat Hold
:30 Split Squat Hold
2 Rounds
10 Goblet Squat
3 Wall Walks
Weightlifting
Front Squat (5 x 3)
EMOM 5
3 Front Squat
1:00 Rest/Build
EMOM 5
3 Front Squat
Refer back to 7/16. We made 3 jumps during front squat work, your goal today should be to use the weights you used in sets 2 and 3.
Record heaviest block
Metcon
Metcon (4 Rounds for reps)
2:00 Work/ 2:00 Rest x 4
Handstand Pushup x 6/4
Deadlift x 6
Double Unders x Max (time remaining)
Record double unders each round
Deadlifts should be heavy today, but still able to hold on for an unbroken set of 6.
At Home Workout
Metcon (AMRAP – Rounds)
No Equipment
AMRAP 20:
10 Narrow Grip Push-up
20 Alternating Reverse Lunges*
30 V-ups
*Substitute 10 single leg squats as needed.
Minimal Equipment
AMRAP 20:
5 Strict Handstand Push-up*
10 Single Leg Squats**
15 Single DB Swings
*Substitute 10 Push-up or 10 DB Strict Press as needed.
**Substitute 10 Alternating DB Lunges as needed.
Warm Up:
On a 5:00 Clock
10 Windmills Forward
10 Windmills Backward
10 Arm Swings Front to Back
10 Alternating Triangle Pose Stretch