CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Lat Stretch x :30/side
Cat/Cow x 10
Pushup (3) into Pike (:10) x 3
Into
2 Rounds
10 Strict Press
10 Band Pull Aparts
Weightlifting
Push Jerk (4 x 3)
Recoed weight used
Want everyone working with 80-90% across all 4 sets.
Superset w/
8 DB Rows / Arm
Metcon
Metcon (2 Rounds for calories)
EMOM 24
Min 1) Row x :40
Min 2) Wall Ball x 15
Min 3) Rest
Min 4) Bike x :40
Min 5) Burpee To Target x 8
Min 6) Rest
Record total row calories (round 1) and total bike calories (round 2)