CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Couch Stretch x :30
Pigeon Stretch x :30
90/90 Hip Rotations x 10
into
3 Rounds
Lateral Lunge x 5/Side
Inchworm to Pushup x 6
Weightlifting
Metcon (Weight)
3 Rounds NFT
10 DB Rev Lunge (Non Alternating)
10 Tempo Pushups (:03 Decent)
Record weight held for lunges
Dont sleep on this accessory work. Always beneficial to work unilateral lower body work and time under tension sets for the upper body
Metcon
Metcon (Time)
1000/800m Row
20 DB Front Squats
10 Burpees
5:00 Rest
10 Burpees
20 DB Front Squats
1000/800m Row
Post total time
I know these are some long rows today, but everyone should fight their inner urge to cherry pick and come attack this one. Hoping to see everyone loading up the squats with some heavy DBs or KBs