CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Pass Throughs
10 Wall Slides
2 Rounds
8 Single Arm DB Push Press
12 Alt DB Snatch
Weightlifting
Push Press (5 x 3 )
Record heaviest 3-rep
Build weight throughout working sets today. Post your top end weight. Make sure to keep these push presses.
Metcon
Metcon (4 Rounds for reps)
Tabata Style
(4:00 at each station)
8 Rounds:
20sec. of Assault Bike
10sec. Rest
8 Rounds:
20sec. of DB Snatches
10sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20sec. of Rowing
10sec. Rest
8 Rounds:
20sec. of Sit-Ups (Feet Anchored) or Toes to Bar
10sec. Rest
Record reps/cals for each station
(Entering 4 scores for part B)
***Remember we are having our team event this Saturday starting at 9:30am. If you have not spoken to me about coming please shoot me an email/text, trying to figure out how much food we need and how we will be running heats. Hope everyone can make it out! We already have 13 teams!***