CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Hip Adductor Stretch x :30/side
Sumo Squat Hold x :30
Into
2 Rounds
Rev Lunge x 10
Strict Pullup x 4-8
Weightlifting
Metcon (Weight)
3 Rounds NFT
12 Lateral Lunges
12 Heavy KB Swings
12 DB Rows/Arm
Record weight used for DB Row
(Any detail for lateral lunge – weight, assisted, etc)
Metcon
Metcon (AMRAP – Reps)
5 Rounds
2:30 Work / 1:30 Rest
Bike x 15/10 Cal Bike
Front Squat x 5
Max Pull-ups (Time Remaining)
Record total pull-ups
Front squats should be 80-85% of your heaviest 5-rep (which most of you should have). If not we will work off of what you have, or use the beginning of class to establish some numbers.