CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
PVC Pass Throughs x 10
Single Arm Circles (Reverse) x 6/side (as big as possible and SLOW)
Couch Stretch x :30/Side
Pigeon Stretch x :30/Side
Inchworm x 6
2 Rounds
DB/KB Goblet Squat x 12
DB/KB Hang Power Snatch x 6/Arm
Weightlifting
Front Squat (1 x 5, 1 x 3, 1 x ME)
Record weight/reps on last set
1st Set: @75%
2nd Set: @85%
3rd Set: @95%
Refer to 5/27
Metcon
Metcon (Time)
For Time
5 Rounds
8 Hang Power Snatch
8 Burpee Box Jump Overs
Record total time
Focusing on some light-moderate barbell cycing today. Dont try to make the movement any faster then it already is. Smooth is fast and fast is smooth.