CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 x
Row x 1:00
Lat/Tricep Stretch x :30-1:00/side
Hip Circles x 5/Side
2 x
Pushup -> Pike x 6-8
Ring Row x 10
Plank x :30
Weightlifting
Push Press (8, 6, 4, 2)
Record weight used
(SAME WEIGHT ACROSS)
Refer back to 2/2 and 1/25, this shoukd be another small increase of weight on your barbell.
Remember, once you are at your weight and begin your sets, try to keep rest minimal between sets (:60-:90)
Metcon
Metcon (2 Rounds for reps)
EMOM 24 (4 Rounds)
Min 1) Row x Max Cal
Min 2) Rest
Min 3) Pushups x Max Reps
Min 4) Rest
Min 5) Walking Lunges x 20 (10/Leg)
Min 6) Rest
Round 1 = Total Row Cals
Round 2 = Total Push-ups
(Post Lunge weight in notes)