CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch/Side
:30 Spiderman Lunge Hold
Into
2 Rounds
10 Air Squats
10 Kip Swings
Metcon
Metcon (Time)
Team Workout
Buy In:
50 Cal Bike (f/f -30, f/m-40)
Into
10 Rounds (5/each)
12 Goblet Squat
10 Pullups
**While one partner completes the squats and pullups, the other partner will run one lap around the building**
Into
Buy Out:
50 Cal Bike (f/f-30, f/m-40)
Post total time
There will be some rest built in, once you finish the pullups, you will wait for your partner to finish the run before switching
At Home Workout
Metcon (Time)
“Bodyweight DT”
5 Rounds:
15 Toe-touch to Jump
12 Jumping Air Squats
9 Hand Release Push-ups
“Backpack DT”
5 Rounds:
15 Backpack Deadlifts
12 Backpack Hang Squat Cleans
9 Backpack Shoulder to Overhead
Minimal Equipment
“Dumbbell Squat DT”
5 Rounds:
12 Double DB Deadlift
9 Double DB Hang Squat Cleans
6 Double DB Push Jerks
Warm Up
AMRAP 7:
10 Bodyweight Good Mornings
10 Air Squats
10 Arm Circles Forward and Backwards