CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Split Squat Hold
:30 Wall Lat Stretch
Into
3 Rounds
Wall Ball x 10
Pull Apart x 10
Weightlifting
Front Squat (3 x 8, 1 x ME @75%)
Record max set
Superset with
Max Pullups x 4
Metcon (Calories)
Every 5 x 4 rounds
Bike x :45
KB/DB Row x 8/Arm
Weighted Step-Up x 10/Leg (Non-Alternating)
Record total number of bike calories
(Post details of row/step-up in notes)