CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Rack Hamstring Stretch
Into
2 Rounds
8 Inchworms
8/5 Pushups
8 Barbell RDL
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 5 Rounds
Bike x 12/8
Deadlift x 8
Pushup x 12/8
Double Under x 50
Record time for each round
Please refer back to 8/12, should be striving for slightly heavier today.
STRENGTH
Metcon (Weight)
3 Rounds NFT
DB Rows x 10 (w/:03 Hold)
Alternating Single Leg V-Ups x 20 (10/leg)
Record weight used for DB
At Home Workout
Metcon (Time)
Minimal Equipment
3 Rounds:
100 Double Unders
21 DB Front Squats
12 DB Row in Plank
No Equipment
For Time:
60 Mountain Climbers
50 Front Squats with Odd Object*
400m Run
30 Shoulder Taps
20 Burpee (no push-up)
15 V-ups
*Substitute air squats or 2x forward lunges as needed.
Backpack Complex 1
10 Plank Pull Through
10 Leg Raises Over Backpack
10 Plank Walk Over Backpack
5 Backpack Jump Complex
youtube.com/watch?v=rbP5-rbancY&list=PLb25h6SbZir6LiKPR22e_VOSMO5oQK2LP