CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Split Squat Hold/Leg
:30 Pigeon Stretch/Side
6 Hip Rotations (90/90)
Into
3 Rounds
Bike x 1:00
Hang Squat Clean x 5
Shoulder Taps x 10
Metcon
Metcon (Time)
6 Rounds
50 Double Unders
12/6 Hanstand Pushups
10 Front Squats @65%
1:00 Rest
*Every round males decrease hspu by 2 (12/10/8/6/4/2) and females decrease by 1 (6/5/4/3/2/1).
Post total time
At Home Workout
Metcon (AMRAP – Reps)
Bodyweight
5 Rounds:
AMRAP 3:*
6 Jumping Air Squats
8 Jumping Lunges
10 Burpees Over Object
*Rest 1:00 after each AMRAP 3:
**Score is total reps, not rounds. Start off at a new round at the beginning of each AMRAP.
Minimal Equipment
5 Rounds:
AMRAP 3:*
6 DB Alternating Hang Snatch
8 DB Alternating Hang Power Clean
10 DB Lateral Burpees
*Rest 1:00 after each AMRAP 3:
**Score is total reps, not rounds. Start off at a new round at the beginning of each AMRAP.
Warm Up
AMRAP 5:
10 Alternating Soldiers Kicks
10 Walking Hamstring Scoop Stretch
10 Shoulder Taps in Planks