CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Spiderman Lunge w/Reach x 6
Half Kneeling Adductor Stretch x :30
Hip Circles x 6/side
Pause Goblet Squat x 8
Weightlifting
Front Squat (3 x 8)
Record weight/reps
Continuing to build off of 4/14 and 4/7.
Metcon
Metcon (4 Rounds for calories)
EMOM 16
Min 1) Toes to Bar x 12
Min 2) DB Walking Lunge x 20 (10/leg)
Min 3) Bike x :40
Min 4) Rest
Record bike calories for each round