CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Cat/Cow x 10
Lat Stretch x :30
Single Arm Circle x 5/Side or PVC Pass Through x 10
Into
2 Rounds
Hang High Pull x 5
Hang Muscle Snatch x 5
Weightlifting
Hang Power Snatch (2 x 5, 2 x 3 Building)
Record top weight
Superset w/
6-8 Hanging Abdominal Drill
-Knees to Elbows
-Knees to Chest
-Straight Leg Raise
-Strict Toes to Bar
Metcon
Metcon (Time)
3 Rounds for Time
16 Wall Balls
12/8 Bike
14 Overhead Squats
8 Chest to Bar
1:00 Rest
Record total time
Overhead squat (or front squat) needs to be LIGHT (thinking 75/55 for most, or lighter). Should be a weight that you are confident you can go unbroken with.