CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
T-Spine Ext x 10
T-Spine Rotation x 6/side
Single Arm Circles/PVC Pass Throughs x 10
Active Bar Hang x :20-:30
Every 2:00 x 4 Rounds
5 DB Snatch (right arm)
OH Waiter Walk x 50′
5 DB Snatch (left arm)
OH Waiter Walk x 50′
Weightlifting
Hang Power Snatch (5, 5, 3, 3, 1, 1 Building)
Record heaviest set
Follow Structure:
Every 2:30 x 6 Sets
Bike x :40
Hang Power Snatch x 6-2 (building)
Metcon
Metcon (3 Rounds for reps)
AMRAP 3 x 3 Sets (1:30 Rest Between)
3 Hang Power Snatch
6 HR Pushups
25 Double Unders
Record total reps for each AMRAP