CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Lat Foam Roll x :30
T-Spine Ext x 10
Pushup (3) + :15 Down Dog Hold
into
2 Rounds
6 Hang Power Clean
6 Push Press
Weightlifting
Push Press (4 x 8)
Record weight used
Once you set up your bar move from one movement to the next with little rest….
Superset 4 rounds with:
Pull Aparts x 12
Double Unders x 50
:90 Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
6 Toes to Bar
8 Alt DB Power Snatch (4/arm)
6 Burpees
6 Box Jumps (24/20)
Record total rounds + reps
Another transition heavy workout. Set a pace that you can hang on to and keep moving.