CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Couch Stretch x :30/side
90/90 Hip Rotations x 5/Side
2 Rounds
Goblet Squat x 6
Reverse Lunges x 6/Side
Pushup x 6-10
Weightlifting
Front Squat (3 x 7-10 @65%)
Record weight used
Most of you should still be holding sets of 10 today 🤔….
Remember to be perfect with the front rack position. Don’t bounce through these.
***Superset w/DB Bench x AMAP (goal 8-12 reps) ***
I know we only currently have 3 benches, but in between working sets, everyone needs to hit a max effort set on DB Bench.
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
Bike x 15/12
Walking Lunge x 20
Pushup x 20/14
Record time for each round
Load up lunges with a single DB/KB. Make sure pushups are quality. Everyone needs to be touching chest to floor, abmat, or barbell, and then pressing all the way up.