CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
:60 Calf Stretch/side
:60 Lacrosse Ball- Plantar Foot
:60 Couch Stretch/side
10 Glute Bridges
10 90/90 Rotations
2 Rounds
20 Pogo Jumps
10 Air Squats
10 Pushup to Pike
:10-:15 Hanging Knee to Chest Hold
Metcon
Metcon (5 Rounds for time)
Every 5:30 x 5 Rounds
200m Run
DB Front Squat x 12
Toes to Bar x 10
Run 200m
Handstand Pushup/Pushup x 10
Record time for each round
Two movements we haven’t hit in a while: DB Front Squats and Handstand Pushups. We will take a few minutes during the warm-up to review both these movements in detail.