CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Jog
6 Hang Cluster (squat clean thruster)
:30 Handstand Hold
Weightlifting
Front Squat (10 x 2)
Record weight used
Structure:
Emom 10
2 Front Squats (from floor)
Refer back to 7/16 and 7/28, should be striving to slightly increase load
Metcon
Metcon (4 Rounds for calories)
3:00 Work/3:00 Rest x 4
10 Thrusters
25 Double Unders
8 Pull-ups
Max Cal Row (Time Remaining)
Score calories for each round
At Home Workout
Metcon (Time)
No Equipment
For Time:
40-30-20-10
V-ups*
Push-ups
*Modify to sit-ups as needed.
Minimal Equipment
For Time:
40 V-Ups
40 DB Power Snatch
30 V-ups
30 DB Push Press*
20 V-ups
20 DB Power Snatch
10 V-ups
10 DB Push Press
*If you only have 1 DB perform 30 and 10 reps each arm on the push press.
Warm Up:
AMRAP 7:
10 Sumo Stance Good Mornings
20 Single Leg Alt. V-up
30 Plate Hops or Jumping Jacks