CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll/Lax Ball
1:00 Quads
1:00 Hamstrings/Glutes
1:00 T-Spine/Lats
Into
2 Rounds
15 Pogo Jumps
12 Lunge Walk
10 Hanging Leg Raises
Metcon
Metcon (AMRAP – Rounds and Reps)
On a running clock….
Minutes 0:00-6:00
AMRAP 6
Double Unders x 20
Row x 12/10
Wall Ball x 10
Burpee Box Jump x 5
Minutes 6:00-12:00
800m Run
Minutes 12:00-18:00
AMRAP 6
Double Unders x 20
Row x 12/10
Wall Ball x 10
Burpee Box Jump x 5
Minutes 18:00-24:00
800m Run
Record total rounds + reps for the 2 AMRAPS
AMRAPs should be fast. Sets are small so dont waste too much time during transitions. The run is simply to keep people moving. Don’t need to push it, just simply needs to be completed, you will still have some time to rest in there.
Metcon (No Measure)
Midline Accessory
:30 Work /:30 Rest x 8:00
Alternating Side Plank Holds
(4 x :30 /Side)
At Home Workout
Metcon (AMRAP – Rounds and Reps)
Bodyweight
AMRAP 20:
3:00 Run
50 Sit-ups
25 Backpack Power Cleans
Minimal Equipment
AMRAP 20:
100 Single Unders
50 Sit-ups
20 DB Power Power Cleans
Warm Up:
AMRAP 5:
15 Mountain Climbers
10 Jumping Jacks
10 Elbow to Instep