CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Row x :30
Cat/Cow x 10
90/90 Hip Rotations x 10
2 Rounds
10 Alt Rev Lunges (Single DB/KB)
8 Goblet Squats
6 Inchworms
Weightlifting
Front/Back Squat Cycle (3 x 7/13 @65%)
Record weight used
% Based off Front Squat
Week 2 of our cycle. This should be 5% heavier then last week. Everyone looked great last week, so keep it up. This is the final week of 7/13, next week will be 4/8.
Metcon
Metcon (Time)
For Time
4 Rounds
Row x 300/250m
Kettlebell Swing x 15
Pullups x 10
Record total time
For those who are capable of Chest to Bar, scale up to this variation for today. Also for those continuing to work strict, no more then one break each round.