CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Thoracic Extension x 10**
Side Lying Thoracic Rotation x 5/Side**
Pigeon Stretch x :30/side
90/90 Hip Rotations x 10
**w/foam Roller
Metcon
Metcon (3 Rounds for time)
Every 2:00 x 5
Prowler x 32yd (225/175)
1:00 Rest/Transition
Every 2:00 x 5
Row x 15/12
1:00 Rest/Transition
Every 2:00 x 5
Bike x 12/8
Post slowest time for each round
Want sustained output for 30 minutes worth of intervals today
Rx+
Prowler 245/205
Row 20/16
Bike 18/12