CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15 Air Squats
15 Glute Bridges
20 Step X-Band Walk (10/direction)
15 Banded Pull Aparts
5 Banded Pass Throughs
Metcon
Metcon (6 Rounds for distance)
6 Rounds
20 Strokes on the Rower for Max Distance
Rest 3:00
Record total meters each round
(This will be wherever the monitor stops at after the final pull)
*Each round must be completed under 1:30*
During rest period
Superset w/ 12 x Spiderman Crunches (6/side)
(These are extremely difficult if completed with a slow and control tempo)