CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Cat/Cow x 10
Spider-Man Lunge Hold x :30/side
90/90 Hip Rotations x 10
2 Rounds
Row x 8/6 Cals
Goblet Squat x 10
Pushup x 10
Metcon
Metcon (3 Rounds for time)
Teams of 2
Every 10:00 x 3 Rounds
50/40 Cal Row
40 Front Squats
350m Team Run
30 Lateral Burpees
Record time for each round
Too warm to pass up getting you guys outside in December. We wont be running for another few months so no complaining.
Front squats need to be completed in sets of 8-12. If you struggle with the front rack postion, grab a heavy set of DBs and hit some DB front squats for this one.