CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00 (easy pace)
Couch stretch x 1:00/Side
Into
2 Rounds
10 Walking Lunges
:30 Pull Apart Hold
Weightlifting
Metcon (Weight)
4 Rounds
Rear Foot Elevated Split Squat x 8/Leg
Strict Pullups x Max UB (or atleast 5/set)
Pull Aparts x 15
Record total weight used for split squats
(Post total pull-ups in notes section)
Metcon (Calories)
EMOM 12
Min 1) Bike x :40
Min 2) Goblet Squat x 15
Min 3) Plank x :30
Score is sum of bike calories
We will be loading up the goblet squats today. For some of you we will use a double DB front squat, others will hold a single heaivier KB/DB. Also most will probably be best suited elevating your heels.