CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Lat Stretching x 1:00/side
PVC Shoulder Ext Rot x :30/side
Into
3 Rounds
Freestanding DB Row x 10
Strict Press x 10/8/6 (building-each round)
Little bit longer warm up today. Please make sure you are not just rushing through. A lot of benefit to be had here.
Weightlifting
Push Press (6 x 4)
Record weight used
Continuing to increase overall load (we’ve been really working on sets of 6 and sets of 8), everyone should be able to increase weight on the bar today.
Metcon
Metcon (3 Rounds for time)
Every 6:00 x 3 Rounds
Run 200m
8 Burpees to Target
Row 15/12
6 Burpees to Target
Bike 12/8
4 Burpees to Target
Post time for each round
Want to see some people pushing the pace a bit today. See how fast yiu can get each round done. Make sure we are all touching the pull-up bar “Target” with both hands at the same time.
At Home Workout
Metcon (AMRAP – Rounds and Reps)
No Equipment:
AMRAP 12:
10 Inchworm + Push-up
30 Overhead Lunge*
60 Flutter Kicks
*Hold both arms overhead
Minimal Equipment
AMRAP 12:
10 DB Single Arm Rows Each Arm in Push-up Position
20 Hang DB Power Clean & Jerk
20 DB OH Lunge
Warm Up:
3 Rounds:
10 Step-back Lunges (total)
15 Arm Circles Forward
15 Arm Circles Backward
20 Flutter Kicks (total)