CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Couch Stretch x :30/Side
Quadruped Glute Stretch x :30/Side
Hip Circles x 5/Side
Into
2 Rounds
Goblet Squat x 10
InchWorm x 5
Ring Row x 10
Weightlifting
Front Squat (2 x 2, 1 x ME @90%)
Record Max set
Not looking for a huge max set @90%. Hit what you can hold good form with.
Metcon (Weight)
3 Rounds
Curtsey Step-Up x 10/Leg
DB/KB Row x 12/Arm
Record weight held for row
Metcon (Calories)
EMOM 8
Min 1) Wall Ball x 15
Min 2) Bike x :30
Score is total calories in bike
Time to put the pedal down on the bike. Short sprints today to finish class with a little leg finisher.
Everyone will be chasing Marco today.