CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Quadruped Rockback x 10
Adductor Stretch x :30 Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
EMOM 9
Min 1) Row x 12/10
Min 2) Wall Ball x 12
Min 3) Plank x :40
Weightlifting
Back Squat (4 x 2 @85%)
Record weight used
*Refer back to 4/5/22 (80%)
**Superset w/
DB Pullovers x 10
As always when we are going heavy, please make sure to be on time to class to guarantee you have time to warm-up properly.
Metcon
Metcon (Time)
For Time
4 Rounds
20/16 Cal Row
10 Pullups
15/10 HR Pushups
Record total time
Refer back to 4/4/22. We did 5 sets of 8 on pull-ups, this should be a similar scale depending on what you did for last week’s workout.