CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 Cat/Cow
10 Around the world
:30 Pull-up Bar Hang
3 Rounds (Building Empty/Light Bar)
8 DL
6 Hang Power Clean
4 Push Jerk
Metcon
Metcon (Time)
Partner Wod
12 Rounds (Relay Style)
Row x 12/10
Power Clean x 5
Push Jerk x 5
Toes To Bar x 8
Record total time
Each partner will complete 6 Rounds
At Home Workout
Metcon (Time)
Minimal Equipment
For Time:
“Bert”
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
No Equipment
“Bert”
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
Warm Up
3 Rounds:
20 [Windmills
20 Leg Swings / Each Leg
10 Good Mornings
5 Wall Squats
5 Inchworm NO Push-ups.
WindMills youtube.com/watch?v=SDC5YN5YFvs&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=49