CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
10 Pull Aparts
Into
2 Rounds
10 Walking Lunges
10 Ring Rows (SLOW)
Metcon
Metcon (Calories)
Every 5:00 x 6 (3/each block-Alternating)
Block 1:
400m Run
1:00 Farmers Carry (2 KBs)
Block 2:
1:30 Bike (easy pace-50%)
10 Rengade Rows (Single DB)
Record total calories accumulated on the bike
(Post KB and DB weight in notes)
Today is just a means to move. It’s been a great week, need everyone to come in and simply break a sweat today (along with some great upper back and abdominal work).
At Home Workout
Metcon (Time)
Minimal Equipment
3 Rounds:
200m Run
25 DB Floor Press
Rest 5:00
3 Rounds:
200m Run
25 Hand-Release Push-up
*Single arm Floor Presses are fine. In that case perform 25 each arm. Or if your db is too heavy for single arm, hold the db with 2 hands and perform 30 Floor Press Reps.
No Equipment
3 Rounds:
200m Run
25 Plank-to-Post
Rest 5:00
3 Rounds:
200m Run
25 Hand-Release Push-ups
Warm Up
3 Rounds
30 Shoulder Taps
10 Push Up to Downward dog
30 High Knees in Place