CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Bird/Dog x 6/Side
Scap Pushup (5) into Pike (:10) x 3
Wall Lat/Tricep Stretch x :30-:60/side
As a Class
Every 2:30 x 3 Rounds
Bike x 8/6
Press Variation x 10
Pull Apart x 12
Round 1: Pushups
Round 2: Strict Press
Round 3: Push Press
Weightlifting
Push Press (4, 3, 2, 1)
Record weight used
(same weight across)
Week 2 of this scheme, make sure you come to class knowing what your target to beat is.
Metcon
Metcon (Weight)
Every 3:00 x 4 Rounds
Bike x 14/10
Wall Ball x 12
Bench Press x 4-6 @75-85%
Record weight used for Bench Press
(post reps/round in notes)