CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
PVC Pass Through x 10 / Single Arm Circles x 5
Cat/Cow x 10
Wall Slides x 8
3 Rounds
Row x 1:00
Strict Press x 3
Push Press x 3
Push Jerk x 3
Weightlifting
Push Jerk (4 x 6)
Record weight for all four sets
(Same weight across)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
Bike x 8/6
Toes to Bar x 10
Bike x 8/6
Toes to Bar x 9
Bike x 8/6
T2B x 8
Bike
…….
(Continuing reducing T2B by 1 rep each round)
Record round + reps
***3:00 Rest Between AMRAPs***
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
Row x 10/8
Burpee Box Jump Over x 10
Row x 10/8
BBJO x 8
Row x 10/8
BBJO x 7
Row
……
(Continue to reduce BBJO by 1 rep each round)
Record rounds + reps