CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1:00 Couch Stretch/Side
10 Single Leg Glute Bridges
10 X-Band Walk/Direction
Metcon
Metcon (5 Rounds for calories)
5 Rounds
Min 0-2: 1:00 Row
Min 2-4: 1:00 Bike
Min 4-6: Renegade Row x 8/side
Record sum of your calories each round (specify in notes Row cals / Bike Cals for each round)
Please record!! You will be seeing this structure in many shapes and sizes over the next few weeks. Any scores you enter will be used to make your training more personalized moving forward.
Approach this trying to stay as consistent as possible. Working around 70% for the entire 30 minutes