CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Banded Lat Stretch
:30 Banded Pec Streth
:30 Front Rack Hold
Into
2 Rounds
10 Hang Power Clean
10 Push Press
Weightlifting
Clean and Jerk (5 x 5 (Building))
Record Heaviest Set
Each set will be completed with this structure:
5 Rounds
Min 0-2: 5 Clean and Jerks
Min 2-4: 1:00 Bike (Mod Pace)
Although I would recommend most to use a power clean for today, squat cleans will also be acceptable
Metcon (AMRAP – Reps)
Accessory Metcon
Every 2:00 x 6 Rounds
10/6 Pushups (:03 Decent)
12 Alt Single Leg V-Ups (weighted if possible)
Record total reps
(Although everyone shoukd be about the same. I just need everyone to enter a score so you can enter in the notes any details as far as pushups.)