CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Hamstring Stretch
6 Band Assited Leg Lowering
:30 Plank
3 Rounds
250/200m Row
10 Walking Lunge w/rotation
5 Inchworms
Weightlifting
Deadlift (3 x 12)
Record heaviest set
Refer back to 11/11/20. Try to push some of those 10-rep sets for a set of 12.
Metcon
Metcon (Time)
4 Rounds for time
400/325m Row
15 Kettlebell Swings
18/15/12/9 Pullups
**Pullups decrease by 3 every round**
Post total time