CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Spiderman Lunge w/Reach x 6
Half Kneeling Adductor Stretch x :30
Hip Circles x 6/side
Into
2 Rounds
Pause Goblet Squat x 8
Side Plank x :20/side
Weightlifting
Front Squat (3 x 8-10)
Record weight/reps
Refer back to 3/8 and 3/17. Should be using the same weight, just continuing to add 1 rep to each set.
Metcon
Metcon (Time)
For Time
4 Rounds
200m Run
5 Step Through Lunges (5/Leg)(w/Single DB)
12/8 Pushups
Record total time
If you want to sub the run, use the bike at a steady state for 1:00 (300-350watts for guys, and 200-250watts for ladies)