CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Row x 1:00
Squat Mobility Work x :30
Into
2 Rounds
Front Squat x 8
Pull Apart x 10
Weightlifting
Front Squat (4 x 5 (Building))
Post heaviest set
Rounds will be completed as follows:
Every 4:00 x 4
Front Squat x 5 (from floor)
DB Row x 10/Arm
Double Under x 30
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
150/120m Row
8 Wall Balls
8 DB Alternating Rev Lunges
**Each round wall balls and lunges increase by 2’s.
8, 10, 12, 14, …….
Record total rounds + reps
(The row will just count as 1 rep for each round)