CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Bar Hang
:30 Split Squat Hold/side
Into
3 Rounds
10 Walking Lunges
10 Banded Good Mornings
STRENGTH
Metcon (AMRAP – Reps)
4 Rounds NFT
8 Weighted Step-Ups/Leg
15 Weighted Situps (feet anchored)
Max UB Strict Pullups
Post total number of pull-ups
Make sure to make these step-ups as controlled as possible, only relying on the leg on the box
Metcon
Metcon (Time)
5 Rounds
8 Hang Power Snatch
8 Toes to Bar
:60 Rest
Post total time
At Home Workout
Metcon (Time)
No Equipment
20:00 Clock:*
1200m Run
50 Alternating Single Leg Deadlifts
10 Reps 1 Burpee + 10 Mountain Climbers
50 Push-ups
50 Alternating Lateral Lunges
*If you finish all the assigned work then you are done, otherwise your workout ends at 20:00.
Minimal Equipment:
For Time:
1200m Run
50 DB Bent Over Rows*
800m Run
50 DB Curls*
400m Run
50 DB Strict Press*
200m Run
*Use a single DB
Warm Up:
:90 Jog Out
&
:90 Jog Back
(3:00 total)
-Into-
3 Rounds:
:30 Handstand Hold or Plank Hold
10 Lunge Elbow to the Floor