CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Kneeling Wall Lat Stretch
15 KBS
8 Empty Bar Strict Press
Then
15 Clusters w/empty bar or 75/55 (Squat Clean into thruster)
Work on front rack position before class if you have time
Metcon
Metcon (6 Rounds for weight)
Every 5:00 x 6 Rounds
200m Run
4 Hang Power Clean
6 Push Jerk
Record weight for each round. Build as you feel comfortable with. Focus on bar path and hitting solid positions in both recieving the clean as well as locking the arms out on the re-dip on your overhead work.
Try to keep each round bewteen 2-3 minutes of work.
At Home Workout
Metcon (3 Rounds for reps)
:60 Burpees
800m Run
:60 Burpees
– Rest 2:00
:60 Air Squats
400m Run
:60 Air Squats
– Rest 2:00
:60 Sit-ups
200m Run
:60 Sit-ups
Record Reps for burpees, squats, and sit-ups in each round.
Warm Up
3 Sets
:30 Doorway Stretch Each Arm
50′ Bear Crawl Forward
50′ Bear Crawl Reverse
5 Strict Burpees*