CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
T-Spine Ext x 10
T-Spine Rotation x 5/side
Cat/Cow x 10
Bird/Dog x 5/Side
E2:00 x 4 Rounds
Row x 14/11
Pushup x 10/7
Weightlifting
Push Press (6 , 4, 2, 2)
Record weight used
(same weight across)
Refer back to 2/22/22. This is same rep scheme, so just looking for small increase.
Metcon
Metcon (Time)
For Time:
Buy in:
15 Lateral Burpees
into
5 Rounds
Row x 10/8
Shoulder to Overhead x 6
into
Buy out:
15 Lateral Burpees
Record total time
Lots of transitions in this one, make sure to take a second before picking up your barbell each round, these need to stay unbroken. Remember you are able to use a push jerk for this portion.