CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Pigeon Stretch x :30
Half Kneeling Adductor Stretch x :30
Spiderman Lunge x :30
Into
2 Rounds
Bike x :30
Lateral Lunge x 6/Side (counterweight)
Kip Swings x 8 OR Active Bar Hang x :20
Metcon
Metcon (3 Rounds for reps)
AMRAP 3 x 3 Sets (3:00 Rest Between)
Bike x 16/11
Into
AMRAP of…
Front Squat x 6
Pullup x 6
Record total reps for each amrap (not including the bike)
Front squat should be right around whatever weight you use for thrusters or slightly heavier. Time to work those quads!
Metcon (Weight)
4 Rounds NFT
Hip Thrust x 10-15
Banded Abdominal Rotations x 8/Side
Suitcase Carry x :40/Side
Record weight for suitcase carry
We are going to get creative with carries and hip thrusts today. Everyone will get alot out if this