CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Adductor Rockbacks x 10/ Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
3 Rounds
Bike x :30
Goblet Squat x 8 (:03 Hold)
Weightlifting
Back Squat (3 x 2 @87.5%)
Record weight used
Refer back to:
4/5 (@80%)
4/12 (@85%)
4/19 (@75%)
4/29 (@82.5)
Metcon
Metcon (Time)
For Time
6 Rounds
12 Hang DB Snatch
10 Box Jumps
14/10 Pushups
Record total time
Murph prep day in disguise, break up those pushups before you NEED to.