CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Banded Lat Stretch x :30-:60
Couch Stretch (w/ Reach) x :30
2 Rounds
Row x 10/8
Inchworm x 5
Goblet Squat x 10
Weightlifting
Front Squat (3 x 3, 1 x ME)
Record max effort set
**See Percentages**
Record max effort set
(Post weights in comments)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 80% x 3
Set 4: 90% x ME
Metcon
Metcon (Time)
For Time:
9-12-15-18
Thrusters
8-8-8-8
Lateral Bar Burpees
15/12-15/12-15/12-15/12
Cal Row
Record total time
Thrusters need to be LIGHT today. Want everyone to be able to walk over at pick up the bar off the row. Most should be at 75/55 or lighter if need be