CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Quadruped Rockback x 10
Adductor Stretch x :30 Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
EMOM 9
Min 1) Row x 10/8
Min 2) Sumo Squat Hold x 5 (:05 Hold)
Min 3) Plank x :40
Weightlifting
Back Squat (4 x 5 @75%)
Record weight used
This is lighter then the last two weeks. Please make sure you are following the percentages and not overestimating your maxes.
Metcon
Metcon (3 Rounds for time)
Every 4:00 x 3 Rounds
20/16 Cal Row
12 Front Squats @60%
15 Toes to Bar
Record time for each round