CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Adductor Stretch x :30 Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
2-3 Rounds
Bike x :40
KB RDL x 10 / KBS x 15
Goblet Squat x 10
Weightlifting
Metcon (5 Rounds for weight)
5 Rounds
Min 0:00-2:00
15/11 Cal Bike
Min 2:00-4:00
Every :30
1 Squat Clean/Power Clean (Building)
Record weight for each round
(Make sure to specify a power clean or squat clean in notes)
Choose between working a squat clean or power clean for today’s workout. Don’t have to build every round, rather you start more moderate and not build as much in this one.
Metcon
Metcon (AMRAP – Reps)
5 Rounds
1:30 Work / :30 Rest
10 Wall Balls
8 Burpees
Max Double Unders (Time Remaining)
Record total reps of jump rope
(Divide by 2 if completing singles)