CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Bike x :30
Pec Stretch x :30
Tricep Stretch x :30
2 Rounds
Strict Press x 8
Wall Slide x 8
Weightlifting
Metcon (Weight)
3 Sets
Landmine Press x 8/Arm
Landmine Row x 10/Arm
Landmine Rotations x 6/Side
Record weight on your press
Final week of Landmine work. Want to see everyone try to increase weight from last week. Even if your not able to get all the reps, throw atleast a 2.5lb plate on top of what you were using.
Metcon
Metcon (4 Rounds for reps)
AMRAP 3
8 Shoulder to Overhead
7/5 Cal Bike
1:00 Rest
AMRAP 3
10 Alternating DB Snatch
10 Box Jumps
1:00 Rest
AMRAP 3
8 Shoulder to Overhead
7/5 Cal Bike
1:00 Rest
AMRAP 3
10 Alternating DB Snatch
10 Box Jumps
Record total reps for EACH Amrap