CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Active Bar Hang x :30
PVC Pass Throughs x 10
2 Rounds
Wall Slides x 6
Pushup (x 3)— Pike (x :10 Hold)
Pull Aparts x 10
Weightlifting
Push Jerk (1 x 3)
Record heavy 3-rep
Recomended Sets
Set 1: x 5 @75%
Set 2: x 4 @85%
Set 3: x 3 @95%
Set 4: x 3 @100%+
Do not need to follow sets, but same as yesterday, do make sure to get ample build up sets.
Metcon
Metcon (2 Rounds for time)
Every 2:00 x 4 Rounds
10 DB Bench Press
10-15 Pullups
Into
Every 2:00 x 4 Rounds
10 Hang Power Snatch
50 Double Unders
Record slowest round for each block
(Round 1= slowest bench/pullup round)
Round 2 = slowest snatch/du round)