CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Cat/Cow
:30 PVC Shoulder External Rotation
10 PVC Pass Throughs
Into
2 Rounds
10 KB RDL
10 Goblet Squat
:15-:30 Handstand Hold
Metcon
Metcon (Time)
On A Running Clock….
Minutes 0-10
21-15-9
DB Snatch
**12 Weighted Step Ups after each set of db snatch**
Record total time
Metcon (Time)
Minutes 10-20
15-12-9
Thrusters
**10 Toes to Bar after each set of thrusters**
Record total time
Thrusters need to be light. Want to see people hitting unbroken sets
Metcon (Time)
Minutes 20-30
12-9-6
Handstand Pushups
**10 Kettlebell Swings after each set of hspu**
Record total time
If you are proficient at the hinge pattern, roll with a heavier swing for today.
At Home Workout
Metcon (No Measure)
Bodyweight
Alternating EMOM 20:
1) 10-20 V-ups
2) 15 Jump Squats*
3) 20 Alternating Knee-to-Elbow in Plank
4) 20 Reverse Lunges
*Squat into a jump.
— Scale V-ups to tuck-ups or weighted DB sit-ups as needed.
Minimal Equipment
Alternating EMOM 20:
1) 10-20 V-ups
2) :30 DB Thrusters*
*Use the heaviest DB’s that you can maintain sets of at least 5 unbroken reps.
— Scale V-ups to tuck-ups or weighted DB sit-ups as needed
Warm Up
Perform :60 Practice of each L-Sit Drill. See Video for Guidance.
1) Seated Alternating Single Leg Raise, Hands Behind.
2) Seated Alternating Single Leg Raise, Hands at Hips.
3) Supine Alternating Single Leg Raise
4) Supine Leg Raise
5) Seated Leg Raise
youtube.com/watch?v=qpi59_uSbrw&feature=youtu.be