CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Foam Roll Quads
1:00 Couch Stretch
1:00 Pigeon Stretch
1:00 Row
Into
2 Rounds
:30 Calf stetch
15 Double Unders
8 Pushup to Down Dog
Metcon
Metcon (3 Rounds for reps)
On a Running Clock
@0:00
AMRAP 7
3 Rounds
150m Run
30 Double Unders
20/14 Pushups
Into
Max Cal Row (Time Remaining)
(3:00 Rest)
@10:00
AMRAP 7
3 Rounds
150m Run
30 Double Unders
18 Alt DB Snatch
Into
Max Cal Row (Time Remaining)
(3:00 Rest)
@20:00
AMRAP 7
150m Run
30 Double Unders
16 Situps
Into
Max Cal Row (Time Remaining)
Record total REPS at for each AMRAP.
If you are able to complete your three rounds under the 7:00 time, you will jump on the rower and finish out the amrap.