CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Lat Stretch x :30/Side
Active Bar Hang x :20
Wall Slides x 6
2 Rounds
Row x 8/6 Cal
Hang High Pull x 6
Strict Press x 6
Weightlifting
Metcon (Weight)
Every :90 x 10 Rounds
2 Power Cleans + 2 Shoulder to Overhead
Record heaviest weight
This should either be at a challenging weight straight through or some building as needed.
Metcon
Metcon (Time)
Every :90 x 10 Rounds
Run 150m
Toes to Bar x 6
Record your slowest round time
Looking for consistency here. Should be a repeatable pace on the run, followed by an unbroken set of toes to bar.