CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
:30 Split Squat Hold
:30 Pigeon Stretch
:30 Goblet Squat Hold
Into
3 Rounds
Single Arm DB Thruster x 5/Arm
Renegade Row x 8/Arm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
50 Double Unders
15/12 Cal Row
15 Lateral Burpees
15 Wall Balls
(3:00 Rest)
Record total rounds + reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
35 Double Unders
12/10 Cal Row
12 Lateral Burpees
12 Front Squats
(3:00 Rest)
Record total rounds + reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
20 Double Unders
9/7 Cal Row
9 Lateral Burpees
9 Thrusters
Record total rounds + reps