CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
T-Spine Ext (foam roller) x 10
Lat Stretch x :30
Cat/Camel x 10
DB/KB Waiter walk x :30 (light)
Into
2 Rounds
8 Hang High Pull
6 Hang Power Snatch
4 OHS
Weightlifting
Hang Power Snatch (2 x 5, 2 x 3 (Building))
Record top weight
Superset w/
6-8 Hanging Abdominal Drill
-Knees to Elbows
-Knees to Chest
-Straight Leg Raise
-Strict Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
6 Push Press
6 Lateral Burpees
10 Wall Balls
1:00 Rest
Record Rounds + Reps