CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Into
3 Rounds
5 Inchworm Pushups
10 Kip Swings
15 Air Squats
into
200m Run
Weightlifting
Deadlift (5 x 5)
Record heaviest weight used
Refer to 7/15 to base sets off of. You do not need to necessarily increase your final weight, instead close the gap between first set and last set. You may work at the same weight for multiple sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
7 Power Cleans
14 Wall Balls
7 Toes to Bar
Record rounds + reps
At Home Workout
Metcon (AMRAP – Rounds)
No Equipment
AMRAP 14:
14 Deck Squats
21 Burpees
Minimal Equipment
AMRAP 14:
21 Sit-ups
14 DB Power Cleans
Warm Up:
AMRAP 6:
15 Jumping Jacks
30 Hamstring Scoop Stretch
15 Upward to Downward Dog
30 Flutter Kicks
Hamstring Scoop