CrossFit North Reston – CrossFit
Announcement
At home WOD at the bottom!
Warm-up
Warm-up (No Measure)
3 Rounds:
50 Double Unders
1 Round of Cindy
STRENGTH
Push Press
Every 2:00 x5
Push Press x6 w/:03 Descent
This will be done from the floor in your own space, you will need to be able to clean the weight you are using.
Weight should be 90-100% of your 1rm strict press(you do NOT have to build each set, but adjust as needed). The actual act of pushing the weight over your head should not be overly difficult. Work on slowing down the lowering phase holding essentially a plank (rigid midline) through your body.
Metcon
Metcon (AMRAP – Reps)
3 X AMRAP 3 (1:30 Rest)
12-10-8
Kettlebell Swings (1.5/1)
Alt Reverse Lunge
Into…
Max burpees (time remaining)
Record number of burpees
RX+
KB @ 2/1.5
Focus on quality of movement through rounds 12-10-8, then empty the tank on the burpees.
At Home Workout
AMRAP 20 (AMRAP – Rounds and Reps)
400m Run
50 Up Downs
25 Side Plank Knees to Elbows Each Side
Warm Up
:30 of Each:
High-Knee Karaoke
Over the Hurdle
Knee to Chest
Figure Four and Lunge
Torso Twist
Toe Touch
High Knees
Butt Kickers
Straight Leg Run
Side Shuffle
Side Shuffle Jumping Jack