CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Band Assisted Hamstring Stretch x :60/side
Tall Plank to Pike x 10
Bird-Dog x 10
Banded Straight Arm Pulldown x 10
EMOM 9
Min1) Bike x 9/6
Min 2) RDL x 8
Min 3) Ring Row x 10
Weightlifting
Deadlift (4 x 4 @80%)
Record weight used
Superset w/
KB/DB Deadbugs x 12
Metcon
Metcon (Time)
For Time
4 Rounds
Bike x 15/11
Double Unders x 40
Shoulder to Overhead x 10
2:00 Rest
Record total time