CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
:60 Foam Roll T-Spine/Mid Back
:60 Foam Roll Lats
Wall Slides x 10
Single Arm Circles x 10/Arm
DeadBug x 20
Every 2:30 x 4 Rounds
Goblet Squat x 8
DB Row x 8/Arm
Weightlifting
Metcon (Weight)
4 Sets:
Tempo DB Bench x 6-10 (:03 Eccentric Phase)
Strict Hanging Knee to Chest x 6-10 + :10-:15 Tuck Hold
Record weight use on DB Bench
Metcon
Metcon (Time)
For Time
3 Rounds
20 Wall Balls
8 Toes to Bar
16 Alt Goblet Reverse Lunge (8/Leg)
6 Toes to Bar
12 Box Jump Over
4 Toes to Bar
Record total time