CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Calf Stretching
Into
2 Rounds
10 Cat/Cow
10 Barbell Front Squat
10 DB Shoulder to Overhead
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Wod
Partner A
AMRAP 20
30/24 Cal Row
50 Double Unders
20 Alt DB Snatch
15 Front Squat
10 Shoulder to Overhead
5 Chest to Bar
Partner B
400m Run
Record rounds + reps
Teams will begin with one team member out on the run while the other begins to work through the amrap. Once the runner returns, they will pick up where the partner left off.
**We do not need to share equipment. We will be wiping rowers down between use.**
Announcement
At Home Workout
Metcon (Time)
No Equipment:
5 Rounds:
9 Push-ups
15 Squat Jumps
21 Alternating Knee to Elbow in Plank
Minimal Equipment:
5 Rounds:
9 Box/Bench Dips
15 Alt. Hang DB Clean & Jerks
21 Single DB Thrusters
Warm Up:
3 Rounds:
5 Push-ups to Downward Dog
10 Lunge Elbow to the Floor (Total)
15 Air Squats
20 Flutter Kicks