CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250/200m Row
:30 Hanstring Stretch/Side
5 Inch Worms
Into
3 Rounds
5 Tempo Goblet Squat (1.5 Reps)
5 SL Hip Airplanes
5 Glute Bridges (:10 Hold)
Metcon
Metcon (2 Rounds for weight)
On Running Clock…..
@0:00-5:00
Row 1000/800m
@5:00-15:00
Build to a Heavy 3 Rep Hang Power Clean
@15:00-20:00
Row 1000/800m
@20:00-30:00
Build to a Heavy 5 Rep Deadlift
Record weights for both the hang power clean section (round 1) as well as the deadlift section (round 2)
*You will also enter your row times below*
Looking for about 3-4 hard sets during each lifting section.
Metcon (2 Rounds for time)
1000/800m Row Scores
Enter both times for the above rows