CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Couch Stretch x 1:00/Side
90/90 Hip Rotations x 10
X-Band Walk x 10 Steps/Direction
Into
2 Rounds
Lateral Lunge x 6/Side
Pull Aparts x 12
STRENGTH
Metcon (AMRAP – Reps)
4 Sets
Pistol Squat /Single Leg Box Squat x 5-7/Leg
DB Row x 10/Arm
Record total single leg squats (post any details in notes section along with db weight)
Metcon
Metcon (Time)
For Time
4 Rounds
7 Toes to Bar
10 Burpee Box Jumps
7 Toes to Bar
15 Situps
1:00 Rest
Record total time
With the open starting tomorrow, please come to class with any questions you may have regarding progressions or efficiency with certain movements.