CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Hamstring Rack Stretch
Into
3 Rounds
5 Inch Worm Pushups
8 KB RDL
:30 Plank Hold
Weightlifting
Deadlift (1 x 10)
Find a heavy (but beautiful) 10-rep today
These should be a controlled touch and go set
Metcon
Metcon (Weight)
EMOM 16
Min1) DL x 10 @85% part A
Min2) Wall Ball x 12
Min3) HSPU x 8/5
Min4) Rest
Record weight used
At Home Workout
Metcon (Time)
No Equipment:
For Time:
50 Burpees
100 Air Squats
50 Sit-ups
100 Glute Bridges
50 Jumps for Height
Minimal Equipment :
For Time:
100 DB Devil’s Press*
*If you only have 1 DB then alternate hands each rep. Overall the loading should be light to moderate and we want you to have a weight that allows for multiple reps in a row without rest.
Warm Up:
AMRAP 6:
:30 High Knees
5 Inchworms
10 Air Squats
5 Broad Jumps