CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1:00 Foam Roll Quads/IT Band
:30 Addictor Stretch
:30 Sumo Squat Hold
Today needs to be a lesser intense day for most of you who have pushed hard so far through some difficult workouts this week. Come in, break a sweat, and get some quality work in today. Everyone needs to be ready for another hard one on friday. If you haven’t been in as much this week, I will show you how to ramp these up to push the limit a little more. Not to worry.
Metcon
Metcon (Calories)
Every 3:00 x 4 Rounds
Bike x 2:00
Record total bike Cals
Do not freak out over this. Just meant to be some recovery work for your legs. Looking for males to stay around 300watts and ladies around 200watts.
Metcon (Weight)
Every 3:00 x 4 Rounds
12 DB/KB Row
20 Russian Twists
Record weight used for the row
Metcon (Weight)
Every 3:00 x 4 Rounds
12 Lateral Lunges (6/Leg)
:40-1:00 Plate Carry
Record weight used for plate carry