CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Adductor Stretch x :30/side
Glute Bridge x 10
90/90 Hip Rotations x 10
Air Squats x 15
EMOM 9
Min 1) Row x 10/8
Min 2) Split Squat Hold :20/:20
Min 3) Plank x :30
Metcon
Metcon (Time)
Every 3:30 x 5 Rounds
6 Box Jumps
10 Toes to Bar
12 Goblet Alt Reverse Lunges
250/200m Row
Record slowest round
Looking for consistency on this piece. Every movement should pretty much be unbroken throughout the entire workout.
Weightlifting
Back Squat (3 x 2 Building)
Record weight used
First week of doubles!! look back at the last two weeks of 4s and come to class ready to move some big weights