CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Cat/Cow x 10
Active Bar Hang x :20
Wall Slides x 6
2 Rounds
KB Swing x 10
Barbell Strict Press x 10
Metcon
Metcon (Time)
FOR TIME
6 Rounds
5 Pull-Ups
7/5 Push-Ups
9 Kettlebell Swings
Into
Run 550m
Into
Shoulder To Overhead x 3,500/2,500lbs
Into
6 Rounds
5 Pull-Ups
7/5 Push-Ups
9 Kettlebell Swings
Into
Run 550m
Into
Shoulder to Overhead x 3,500/2,500lbs
Record total time
Shades of “Cardio Wednesday” to finish out the week. Shoulder to overhead can be any weight you like, the goal is to accumulate the total weight moved before transitioning to the next piece. Depending on strength levels we will adjust total weight so your not doing 1000 reps (3,000/2,000lbs). Have fun with this one. Good luck!