CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Lat Stretch
:30 PVC Shoulder External Rotation
10 PVC Pass Through
Into
2 Rounds
10 RDL
10 Hang Power Clean
Weightlifting
Power Clean (10 x 2)
Record weight used
Refer to 8/7 and 7/27
You may build or stay across here. Everyone should be looking back and trying to improve. There are many ways to improve besides always adding to the top end number. Ask a coach!
Metcon
Metcon (5 Rounds for time)
Every 3:00 x 5
Row x 12/10
Power Clean x 6
Lateral Burpee x 6
Record time for each round
At Home Workout
Metcon (Time)
No Equipment:
3 Rounds:
2:00 Plank Hold
15 Deck Squat + Lunge Complex*
30 Skier Jacks
*1 Rep = 1 Burpee + 2 Jumping Lunges (1/side)
Minimal Equipment:
3 Rounds:
150m DB Front Rack Walk
15 Double DB Russian Swings
100 Double Unders
Warm Up:
AMRAP 7:
10 Plank Shoulder Taps (each side)
10 Box or Chair Step-ups (each side)
10 Up-Downs (no pushup burpee)
:30 Hollow Hold