CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
T-Spine Extension x 10
Cat/Cow x 10
Lat Stretch x :30
Single Arm Circle x 5/Side or PVC Pass Through x 10
Into
2 Rounds
Hang High Pull x 5
Hang Muscle Snatch x 5
BTN Push Jerk (Snatch Grip) x 5
Weightlifting
Hang Power Snatch (8 x 2 Building)
Record heaviest weight
Follow Structure:
Every 1:30 x 8 Sets
2 Hang Power Snatch
+
1 Overhead Squat (Deep as you can maintain proper postion)
Metcon
Metcon (Time)
For Tine
5 Rounds
15/12 Cal Row
10 Barbell Push Press
4 Single Arm Devil Press (2/arm)
Record total time
The devil press variation is another great twist, and something you very well could see in the open (which starts next week!). Not hitting a ton of them, just throwing a coulple at you.
Also for those of you who can know out some handstand push-ups, I would sub those in place of push press. They should still be unbroken, probably somewhere in the 5-8 rep range.