CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Couch Stretch x :30/Side
90/90 Hip Rotations (w/glute stretch) x 5/side
Reverse Shoulder Circles x 6/side (slow and controled)
Into
2 Rounds
Pushup into Pike x 8
Split Squat Hold x :20/Side
Handstand Hold x :20
Weightlifting
Metcon (Weight)
4 Rounds
-16 Weighted Walking Lunges
-Max Set UB HSPU (Min: 5 Reps)
Record weight held for lunges
(Post total hspu in notes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Row x 250/200m
Push Jerk x 8
1:00 Rest
Post total Rounds + Reps