CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Couch Stretch x :30/Side
Quadruped Glute Stretch x :30/Side
Hip Circles x 5/Side
Into
2 Rounds
Goblet Squat x 10
InchWorm x 5
Ring Row x 10
Weightlifting
Front Squat (3 x 5 (Building))
Record top end weight
This is more so time to warm up the front squat a bit. Not looking for huge weights here but I do want atleast 3 sets heavier then what you plan to complete the metcon with.
Metcon
Metcon (AMRAP – Reps)
4 Rounds
3:30 Work / 2:30 Rest
500/400m Row
12 Front Squats
Max Lateral Burpees (Time Remaining)
Post total burpees completed
Slowly beginning to shift our work work:rest ratio in the favor of work time. Still want everyone to put the pedal down on these.