CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00
90/90 Hip Rotations + Glute Lift x 5/Side
Spilt Squat Hold x :20/Side
Goblet Squat x 10
Weightlifting
Back Squat (2 x 6, 1 x 3, 1 x 2)
Record final set
Set 1: x 6 @65%
Set 2: x 6 @75%
Set 3: x 3 @85%
Set 4: x 2 @90%
**%’s based off 2-Rep**
Metcon
Metcon (Time)
Every 4:00 x 4 Rounds
Bike x 14/10
Walking Lunge x 12-14 Steps
Double Under x 50
Record slowest round
(Add the weight you use for lunges in comments)
Would like to see everyone load up the lunges as heavy as you can. Only need to hit 6-7 steps per leg.