CrossFit North Reston – CrossFit
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4 Rounds
32 yd Prowler (215/165)
10/8/6/4 FS
10/8/6/4 Shoulder to OH
15 Wall Ball
Rd1: 10 @ 75/55
Rd2: 8 @ 95/65
Rd3: 6 @ 115/75
Rd 4: 4 @ 135/95
Post time completed each round
RX+
95/65
115/75
135/95
155/105
Metcon (No Measure)
Abdominal Circuit
3 Sets NFT
10 Shoulder Taps (5/side- hold :03)
2 x :15 Banded Anti Rotation Hold/Side
15 Weighted Sit-ups (feet anchored)
RX+
GHD Sit-ups (SLOW)