CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 Inch Worms
12 Kettlebell Swings
8 Goblet Squats
:15-:30 Handstand Hold
Weightlifting
Front Squat (4 x 3)
Record weight used
Refer to 7/28 and 7/16 (previous 3 rep Front Squat days)
Metcon
Metcon (2 Rounds for reps)
2 x AMRAP 6 (3:00 Rest)
8 Hang Squat Cleans
8 Lateral Burpee
6/3 Handstand Pushup
Record total reps for each AMRAP (you will be recording two scores)
At Home Workout
Metcon (Time)
No Equipment
For Time:
21-15-9
Good Morning + Jump
Strict Burpee*
Air Squats
Reverse Lunges
*Burpee with an actual, beautiful, incredible push-up.
Minimal Equipment
For Time:
21-15-9
DB Power Clean
Push-ups On DB
DB Front Squat
DB Floor Press*
If you only have a single DB perform 21 reps on one arm and then 21 reps on the opposite arm. Do the same for the round of 15 and 9.
Warm Up
3 Sets:
10 Two Handed Single DB Deadlift*
10 Wall Squats**
10 Alternating T Stab
*Use odd object as needed.
**3 seconds down and 1 second stand.