CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
:60 T-Spine
:60 Quads
2 Rounds
8 Spiderman Lunge w/Rotation
:30 Sumo Squat Hold
Weightlifting
Front Squat (5 x 6)
Record heaviest weight used
Refer to 7/21
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
8/6 Cal Row
8 Thrusters
8/6 Cal Row
10 Toes to Bar
Record time for each round
Hard pace intervals today. Pull back on the rower hard.
At Home Workout
Metcon (Time)
Minimal Equipment
For Time:
50 Sit-Ups
40 Russian Twist
30 V-Ups
100 DB Split Squats*
30 V-Ups
40 Russian Twist
50 Sit-Ups
*Switch legs as needed.
No Equipment
For Time:
50 Sit-Ups
40 Russian Twist
30 V-Ups
100 Split Squats*
30 V-Ups
40 Russian Twist
50 Sit-Ups
*Switch legs as needed.
Warm Up
8 Sets:
:20 Get-ups in Place
:10 Rest
1 Set:
:60 Calf Stretch Each Leg