CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
15 KBS
20 Situps
Weightlifting
Power Snatch (10 x 3 @70%)
Record weight used
Complete 3 reps every minute for 10 minutes.
Refer back to 7/14/20 to help determine 70%.
Metcon
Metcon (5 Rounds for time)
Every 3:00 x 5 Rounds
8 Toes to Bar
10 Walking Lunges
12/9 Pushups
10 Walking Lunges
**Lunges holding single DB/KB
Record time that you complete each round.
Hoping to see most in the 1:45-2:00 finish time each round.
At Home Workout
Metcon (No Measure)
No Equipment
5 Rounds
:60 Plank Hold
30 Glute Bridges
:60 Seated Leg Raises Over Objects
Minimal Equipment
5 Rounds:
:60 Weighted Plank Hold
15 DB Good Mornings
30 Seated Leg Raises Over DB
Warm Up
3 Rounds:
30 Flutter Kicks
20 Single Leg Bodyweight Deadlifts
10 Push-ups to Downward Dog