CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100m Jog
10 Goblet Squat
10 Kip Swings
Metcon
Metcon (2 Rounds for time)
Every 4:00 x 4 Rounds
Run 200m
Front Squat x 10
Lateral Bar Burpee x 8
2:00 Rest/Transition
Every 4:00 x 4 Rounds
Row x 12/10 Cals
Single DB Alt Rev Lunge x 12
T2B x 8
Score your slowest time for each station.
Long workout today. We have almost You will stay at the same station for all 4 Rounds (16 minutes) before rotat
At Home Workout
Metcon (Time)
No Equipment
For Time:
100 Mountain Climbers
50 Air Squats
50 Starfish Sit-ups
25 Deck Squats
50 Starfish Sit-ups
50 Air Squats
100 Mountain Climbers
Minimal Equipment
For Time:
100 Double Unders
42 Sumo Stance DB Deadlifts
32 Tucks Jumps* or Jumps Over DB
18 Burpees
32 Tucks Jumps or Jumps Over DB
42 Sumo Stance DB Deadlifts
100 Double Unders
*If you have access to a box or bench you can do jump overs with it.
Star Fish Sit Ups
https://www.youtube.com/watch?v=HLH9WgbYOCI
Warm Up
3 Rounds:
:40 High Knees
:20 Rest
:40 Air Squats
:20 Rest
:40 Butt Kickers
:20 Rest
:40 Push-up to Down Dog
:20 Rest