CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Band Series
Couch Stretch x :60/side
Glute Bridge x 10 (:06 Hold)
90/90 Rotations x 10
Inchworms x 10
DB Pullovers x 10
PVC External Rotation x 5 (:10)
Every 2:00 x 3
Double Under x 25
Hang High Pull x 3
Hang Power Clean x 3
Weightlifting
Metcon (Weight)
5 Sets
Clean Complex (Building)
1 Hang Power Clean (Above the knee)
+
1 Hang Power Clean (Below the Knee)
Record heaviest set
Great time to focus on bar path and body position on these cleans today. For those who struggle with the front rack, come in a few minutes early and work to loosen up your shoulders/lats/midback.
Metcon
Metcon (Time)
For Time
20 Power Cleans
20 Burpee Box Jump Overs
15 Front Squats
15 Burpee Box Jump Overs
10 Clean and Jerks
10 Burpee Box Jump Overs
Record total time
3 different barbell movements in this metcon today. Ideally would like to see many of you add weight each time you return back to your barbell. Should be a fun one!