CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15 Banded Hamstring Curls
12 Deadbug (w/band)
10 Empty Bar Front Squat
Weightlifting
Front Squat (3 x 3)
Record heaviest block of 3 x 3
EMOM 3
3 Front Squats
(1:00 rest/build)
EMOM 3
3 Front Squats
(1:00 Rest/build)
EMOM 3
3 Front Squats
Bar will be cleaned from the floor each set, this can be a power or squat clean.
Metcon
Metcon (No Measure)
Every :90 x 8 Rounds
10 Goblet Squats
Into
50 Double Unders (even rounds)
10 Burpees (odd rounds)
Focus on depth and tempo for these goblet squats. Load these up and challenge your midsection.
At Home Workout
Metcon (AMRAP – Rounds)
AMRAP 20:
20 Unweighted Turkish Get-ups
20 Jump to Target
20 Alternating Single Leg Deadlift
20 Split Squats
200m Run
Warm Up
Upper Body Complex 1
3 Sets:
20 Jumping Jacks
10 Push-up to Downward Dog
10 Single Arm Side Plank T
10 Crab Walk Forward
10 Crab Walk Back