CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Rev Lunge x 12 (6/Leg) (holding KB)
Weighted Situps x 10 (w/KB)
Kettlebell Swings x 20
Weightlifting
Deadlift (3 x 5)
Record weight used
Refer back to 8/3. Goal is to increase weight
Metcon
Metcon (2 Rounds for time)
@0:00
25/20 Cal Row
Into
9-12-15
Deadlifts
Wall Balls
@10:00
25/20 Cal Row
Into
15-12-9
Deadlifts
Wall Balls
Record time which you complete each section
At Home Workout
Metcon (AMRAP – Rounds and Reps)
BodyWeight
AMRAP 12:
20 T-Spine Rotation
40 Mountain Climbers
20 Flutter Kicks
40 Lateral Lunges
20 Knee to Elbow in Side Plank
Minimal Equipment
3 Rounds:
10 Single DB Push Press*
10 Single Arm DB Push Press / Arm
Run 400m
10 Single Arm DB Sumo Deadlift High Pull / Arm
*1 DB, 2 Hands.
3 Rounds
10 Single Unders
10 Single Unders Run in Place
10 Single Unders Jump Front to Back
10 Single Unders Jump Side to Side
10 Single Unders Skier Jumps
10 Single Unders Each Leg
No Equipment
3 Rounds
15 Up Downs
15 Alternating Elbow to Instep