CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Quadruped Rockback x 10
Adductor Stretch x :30 Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
4 Rounds
KB Deadlift (Banded) x 10
Goblet Squat x 5 (:03 Pause)
Weightlifting
Back Squat (4 x 4 @80%)
Record weight used
Refer back to last two weeks, we had two days worth of heavy doubles on the back squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Alt DB Snatch
10 Burpee Box Jumps
8 Alt DB Snatch
18 Alt V-Ups
Record total Rounds + Reps