CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Couch Stretch x :60/side
Glute Bridge x 10 (:06 Hold)
90/90 Rotations x 10
Inchworms x 10
DB Pullovers x 10
PVC External Rotation x 5 (:10)
Every 2:00 x 3
Double Under x 25
Hang High Pull x 3
Hang Power Clean x 3
Weightlifting
Metcon (Weight)
5 Sets (Building)
Clean Complex
1 Clean Deadlift
+
1 Hang Power Clean (Below the Knee)
+
1 Hang Power Clean (Above the Knee)
Record heaviest weight used
Part A today is all about practice.
Refer back to 4/14. We did something very similar to this, will give many of you a great ballpark number to shoot for.
Metcon
Metcon (Time)
6 Rounds For Time
6 Hang Power Clean
8 Bar Facing Burpees
40 Double Unders
1:00 Rest
Record total time