CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
T-Spine Ext x 10
T-Spine Rotation x 5/side
Cat/Cow x 10
Spiderman Lunge with Rotation x 6/Side
Into…
Every 3:00 x 3Rounds
Row x 15/12
Goblet Squat x 10
Weightlifting
Front Squat (2 x 8, 1 x ME @75%)
Post Max Effort Set
Superset w/
DB Rows x 10-15/arm
Metcon (Weight)
3 Rounds NFT
High Box Step-Ups x 10/Leg
Front Rack Carry x :40-1:00
Alt Single Leg V-Ups x 16
Record weight for front rack carry
(Record box height in notes)
At Home Workout
Metcon (Time)
Bodyweight
AMRAP 12:
36-24-12
Alternating Reverse Lunge Steps
Plank to Post
— If you finish working through 36-24-12 reps of both movements and you still have time left on the clock you start back at 36.
Minimal Equipment
For Time:
30-20-10 Reps:
Single Arm OH DB Walking Lunges
200′ DB Farmer Carry after each set of lunges*
*If you don’t have space to farmer carry you can farmer hold the DBs and high knee march in place for 60 steps.
Warm Up
AMRAP 7:
10 Soldiers Kicks
10 Alternating Hamstring Scoop Stretch
10 Walking Knee to Chest
10 Walking Ankle to Chest
10 Calf Raises
10 Lunges
10 High knees
10 Butt Kickers