07 March 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

T-Spine Rotation x 5/side

Pushup into Pike x 10

EMOM 9

Min 1) Row x 12/10

Min 2) Wall Ball x 12

Min 3) Plank x :40

Weightlifting

Push Press (4, 3, 2, 1 )

Record weight used

(same weight across all sets)

Refer back to 3/1 and 2/22, you should be increasing barbell weight from previous weeks.

Metcon

Metcon (Time)

For Time

5 Rounds

12/10 Cal Row

10 Toes to Bar

8 Thrusters
Record total time

Categories: WOD

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