CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Couch Stretch x :30/Side
Pigeon Stretch x :30/Side
Adductor Stretch x :30/Side
90/90 Rotations x 10
3 Rounds
Bike x :30
Split Squat Hold x :20/Side
Air Squat x 10
Metcon
Metcon (Time)
Teams of 2
20 Round Relay
(10/each)
Row x 12/10 Cals
Goblet Walking Lunge x 12 (6/6)
Goblet Squat x 8
Pushup x 10/7
Record total time
Great test leading up to Murph, pushing some volume in the squat and pushup patterns. Alternate with your partner until each of you have completed 10 rounds.