CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Split Squat x :30
Pigeon Stretch x :30
90/90 Hip Rotations x 10 (5/side)
Into
3 Rounds
Bike x :30
Elevator Goblet Squat x 6 (2 stops)
KB Swing x 12
Weightlifting
Front Squat (4 x 3 Building)
Record heaviest weight
Metcon
Metcon (2 Rounds for time)
For Time
7 Rounds
7 Hang Power Clean
7 Front Squats
(3:00 Rest)
7 Rounds
5 Shoulder to Overhead
5 Lateral Burpees
Record time for each piece
Thinking most should be around 115/75 – 135/95 but ultimately select a weight you can cycle