CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
5 Front Squats
5 Push Press
5 Thrusters
1 Round @45/35
1 Round @75/55
2 Rounds @95/65
Weightlifting
Front Squat (5 x 6)
Record heaviest weight used
Every 2:00 x 5 Rounds
Use last weeks triples as a gauge to help decide where to begin (7/16/20). You may build as needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Burpees
8 Thrusters (95/65)
30 Double Unders
Post total rounds + reps
At Home Workout
Metcon (Time)
No Equipment
3 Rounds:
42 Alternating Lunges
42 Sit-ups
Minimal Equipment
3 Rounds:
21 Single Arm DB OH Walking Lunges
42 Single Arm DB Swings
3 Rounds:
5 Air Squats (slow and controlled)
10 Inchworm Push-ups
:15 DB OH Hold / Side or :30 Plank Hold