CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Couch Stretch x :60/side
Glute Bridge x 10 (:06 Hold)
90/90 Rotations x 10
Inchworms x 10
As a Group…
Every 2:30 x 4 rounds
Row x 200/150m
Hang Power Clean x 6
Front Squat x 10 (even rounds)
Back Rack Reverse Lunges x 16 (odd rounds)
Metcon
Metcon (Time)
On a Running Clock…..
Min 0:00-6:00
For Time
2 Rounds
Row x 300/250m
Alternating Reverse Lunges x 16 (8/Leg)
Record total time
Metcon (Weight)
Min 6:00-12:00
Every :90 x 3 Rounds
3 Power Cleans
+
3 Front Squats
Record weight used
For the power cleans you may hit singles, just need to be able to go straight into and hit three front squats following the third power clean
Metcon (Time)
Min 12:00-18:00
2 Rounds
Row x 300/250m
Alternating Reverse Lunges x 16 (8/Leg)
Record total time
Metcon (Weight)
Min 18:00-24:00
Every :90 x 3 Rounds
3 Power Cleans
+
3 Front Squats
Record weight used