CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Calf Stretch x :30-1:00/Side
Spider-Man Lunge Hold x :30 Side
90/90 Hip Rotations x 10
3 Rounds
Plank x :20
Barbell Good Mornings x 6
Front Squat x 6
Weightlifting
Back Squat (2 x 6, 1 x 3, 1 x 2)
Record final set
Set 1: x 6 @65%
Set 2: x 6 @75%
Set 3: x 3 @85%
Set 4: x 2 @90%
Metcon
Metcon (Weight)
Every 3:30 x 4 Rounds
10 Front Foot Elevated Split Squats/Leg
20 Situps (Weighted if possible)
Record weight used for lunges
(Weight used for Situps in notes)