CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
:60 Foam Roll T-Spine/Mid Back
:60 Foam Roll Lats
Wall Slides x 10
Bench Rockbacks x 10
Banded Pass Throughs x 10
EMOM 9
Min 1) DB Row x 10
Min 2) DB Row x 10
Min 3) Split Squat Hold x :20/:20
Weightlifting
Metcon (Weight)
4 Sets:
-Tempo DB Bench x 6-10 (:03 Eccentric Phase)
-Strict Pullups x 8-12
Record weight used for DB Bench
Refer back to 3/24. Make sure to beat your sets by either increasing reps or weight.
Metcon
Metcon (6 Rounds for time)
Every 3:00 x 6 Rounds
10 Toes to Bar
12 Walking Lunges (2 x DB/KB)
25 Double Unders
Record time for each round
Load up these lunges today!