CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
:30 Squat Hold
:30 Kneeling Wall Lat Stretch
2 Rounds
100m Run
8 Goblet Squat (DB)
6 Single Arm DB Push Press
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 5 Rounds
200m Run
6 Front Squat
6 Push Jerk
30 Double Unders
Record time completed for each round
Feel free to build weight through this. But dont start off too light.
At Home Workout
Metcon (Time)
No Equipment
For Time:
20 Up Downs
20 Lying Knees-to-Elbow
20 Shoulder Touches in Handstand*
40 Lying Toes-to-Bar
20 Up Downs
60 Alternating Single Leg V-ups
20 Shoulder Touches in Handstand*
80 Sit-ups
*Modify to 40 shoulder taps in a rigid plank if necessary.
— 20:00 Time Cap
Minimal Equipment
For Time:
20 Up Downs
20 Lying Knees-to-Elbow
20 Shoulder Touches in Handstand*
40 Lying Toes to DB
20 Up Downs
60 Alternating Single Leg V-ups
20 Shoulder Touches in Handstand*
80 Sit-ups
*Modify to 40 shoulder taps in a rigid plank if necessary.
— 20:00 Time Cap
Warm Up:
AMRAP 10:
20 Jumping Jacks
10 Spiderman Stretch (each leg)
20 Jumping Lunges
10 Sit-ups
20 High Knees in place
10 Shoulder Touches (From plank or try elevating your feet to increase difficulty)