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