CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Mini Band Lateral Taps x 8/side
Pike w/Alt Toe Tap x 8/side
PVC Bench Tall Rockbacks x 8
Every 2:30 x 3 Rounds
Bike x :40
Wall Ball x 12
HR Pushup x 8
Weightlifting
Strict Press (4 x 4 @80%)
Record weight used
Refer back to 4/11 and 4/4
Metcon
Metcon (5 Rounds for weight)
Every 3:00 x 5 Rounds
Bike x 12/8
1 Round if “DT” (Building)
Record weight for each round
“DT”
12 Deadlifts
9 Hang Power Clean
6 Push Jerks