CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Wall Slide x 8
Pushup (3) into Pike (:10) x 3
2 Rounds
Strict Press x 10
Goblet Squat X 10
Metcon
Metcon (AMRAP – Reps)
“Death By…. ”
Every 2 minutes until you can no longer finish…
7/5 Calorie Assault Bike
6 Wall Balls
1 Shoulder To Overhead
Round 2: 2 Shoulder to Overhead
Round 3: 3 Shoulder To Overhead
Round 4: 4 Shoulder To Overhead
… And so on…
*CLOCK STOPS AT 20MIN.
Score is total reps of shoulder to overhead
If you miss a round, you will start back at 1 and continue to work your way back up for the remaining 20 min
Metcon (Weight)
3 Rounds NFT
Half Kneeling DB Overhead Press x 8-10/Arm
Weighted Hanging Knee Raises x 10-15
Record weight for the DB Press