CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Pass Throughs
10 Cat/Cow
10 Wall Slides
2 Rounds
8 Single Arm DB Push Press/Arm
10 Kip Swings/:20 Active Bar Hang
Metcon
Metcon (5 Rounds for time)
Every 4:00 x 5 Rounds
6 HSPU
12 Toes to Bar
18/14 Cal Row
Record time for each round
Focus on the handstand pushup (or variation), the toes to bar need to be completed in 1-2 sets, and then finishing with a hard paced row.
Metcon (AMRAP – Reps)
EMOM 12
Min 1) 6-10 Tempo Deficit Push-ups (:03 Eccentric)
Min 2) Alt Single Leg V-Ups x 12
Record total pushups
Quality >>>>>Quantity
Everyone needs to select a challenging pushup variation with as big a range of motion as possible. Deficit will be the go-to for most of you, but still need to be hitting a target every rep.