CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Hamstring Stretch
6 Assisted Leg Lowering
:30 Plank
Into
2 Rounds
10 BB RDL
5 BB Rev Lunge (Front Rack)
10/7 Pushups
Weightlifting
Deadlift (3 x 10 (building))
Record weight used
Superset w/
Weighted Situps (Feet Anchored)
3 x 15
Metcon
Metcon (2 Rounds for time)
For Time
80 Double Unders
8 Shoulder to OH
8 Lateral Burpee
40 Double Unders
6 Shoulder to OH
6 Lateral Burpee
20 Double Unders
4 Shoulder to OH
4 Lateral Burpee
10 Double Unders
2 Shoulder to OH
2 Lateral Burpee
Rest 3:00
10 Double Unders
2 Shoulder to OH
2 Lateral Burpees
20 Double Unders
4 Shoulder to OH
4 Lateral Burpees
40 Double Unders
6 Shoulder to OH
6 Lateral Burpees
80 Double Unders
8 Shoulder to OH
8 Lateral Burpees
Post time for each half of the metcon today