CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 Cat/Cow
:30 PVC Shoulder External Rotation
10 PVC Pass Throughs
into
10 PVC Overhead Squats
Into
2 Rounds (Empty Bar Snatch Warm-up)
5 Mid Shin to Hip Crease
5 Mid Thigh to High Pull
5 Mid Thigh Hang Power Snatch
Weightlifting
Power Snatch (10 x 3)
Record weight used
Refer to 7/30. Goal is to increase weight on the bar today. You may build through sets
Metcon
Metcon (Time)
4 Rounds
10 Front Squats
10 Pullups
10 Burpees
(2:00 Rest)
Record total time (at the completion of 4th round)
At Home Workout
Metcon (AMRAP – Rounds)
Minimal Equipment
AMRAP 10:
10 Squats + Lateral Jump Over DB
30′ Handstand Walk*
*Modify Handstand Walk to:
— 2 Wall Walks
— 100′ Bear Crawl
— 50 Shoulder Taps
No Equipment
AMRAP 10:
10 Squats + Jump Over Object
100′ Bear Crawl
Warm Up
4 Rounds:
20 Walking Hamstring Scoop Stretch
20′ Bear Crawl*
10 Toe Touch + Jump
*Keep arms and legs as straight as possible.