CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Lat Stretch
:30 Pec Stretch
6 Wall Slides
Into
2 Rounds
6 Inchworms
10 Face Pulls
Weightlifting
Strict Press (4 x 7-9)
Record weight and reps
Refer back to 3/16, you should use the same weight, but try to hit 1 more rep for each set.
Superset w/
Toes to Bar Skill Work
Metcon
Metcon (4 Rounds for reps)
3:00 Work / 1:00 Rest x 4 Sets
Row x 400/325m
Shoulder to Overhead x 6
Weighted Situps x AMAP
Record total Situps for each round
(Post barbell weight in notes)