CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Hamstring Stretch x :30
Pigeon Stretch x :30
Wall Ball Deadbug x 5/Side
3 Rounds
Barbell RDL x 5
Hang High Pull x 5
Hang Power Clean x 5
Weightlifting
Metcon (3 Rounds for weight)
EMOM 4
Row x 10/8
EMOM 4
Power Clean x 4 @65%
EMOM 4
Row x 10/8
EMOM 4
Power Clean x 3 @75%
EMOM 4
Row x 10/8
EMOM 4
Power Clean x 2 @85%
Record weights used for each block
Metcon (Weight)
3 Rounds
DB Row x 12/Arm
Russian Twist x 24 (12/side)
Record weight used for your DB Row