CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:30 Lat Stretch
8 Pushups (focus in scapular movement)
15 Pull Aparts
Weightlifting
Floor Press (3 x 10)
Record heaviest weight used
Remember to utilize a pause in each rep.
*Superset w/
Max Effort Strict Pullups
(Min of 6/set)
Metcon
Metcon (Time)
For Time:
20 Burpees To Target
30 Double Unders
30/20 Push-Ups
30 Double Unders
30 Goblet Squats
30 Double Unders
30/21 Cal Assault Bike
30 Double Unders
30 Goblet Squats
30 Double Unders
30/20 Push-Ups
30 Double Unders
20 Burpees to Target
Record total time
Lots of horizontal pressing today (burpees AND push-ups), you will need to adjust push-ups to make sure you are able to knock out a minimum of 5 at a time. Goblet squats should be done with a single db or kb. And don’t be scared of that bike… one and done today.